You can perform many abdominal exercises without getting on the floor, since your ab muscles function as a stabilizer to keep your body upright and to prevent spinal injuries. Your abs also transfer force from your lower body to your upper body when you perform overhead lifts or pushing and pulling movements. Thus, all exercises that require you to stand or kneel will work your ab muscles without the necessity for situps or crunches, according to the National Academy of Sports Medicine.
Horizontal Rotation
Step 1
Hold a medicine ball with both hands in front of your chest. Stand with your legs about shoulder-width apart.
Step 2
Turn your torso to the left and pivot your hip joint and foot at the same time that you turn. Swing the ball toward the direction of the turn at the same time. Keep your posture upright; don't hunch.
Step 3
Turn your torso to your right and pivot your left hip and foot as you turn. Swing the ball in the direction of the turn at the same time. Increase the turning range of motion as you move. Perform two sets of 20 turns, total.
One Arm Overhead Squat
Step 1
Stand with your legs about shoulder-width apart and hold a 20-pound dumbbell over your head with your right arm.
Step 2
Squat down as low as you can and reach your left arm to the ground between your legs. Keep the right arm straight up as you squat. Turn your torso and shoulder slightly to your right. Hold the deep squat position for three seconds.
Step 3
Exhale, brace your abs and stand straight up without hunching your spine. Perform five squats, switch the dumbbell to the left hand, and perform another set of five squats.
Medicine Ball Diagonal Swing
Step 1
Stand with your left foot in front of you and point both feet forward. Hold a medicine ball over your right shoulder with both hands.
Step 2
Swing the ball down and across your body to your left hip. Bring the ball over your left shoulder and swing it down and across your body to your right hip.
Step 3
Repeat this movement in a smooth, fluid pattern 10 times. Switch leg position and do another set of diagonal swings 10 times. Don't move your torso as you swing.
Tips and Warnings
- Coach Vern Gambetta, author of "Athletic Development," recommends that you perform the exercises consecutively, without rest between exercises. This is known as circuit training and it not only helps you save time, but also improves muscular endurance and stamina. Perform one set of one arm overhead squats, and then move on to the horizontal rotations without rest. When you have completed all three exercises, rest for one minute and repeat the circuit two more times. Pullups, medicine ball throws or jump rope exercises also train your abs in a standing position.
Things You'll Need
- One 20-pound dumbbell
- One 6-pound medicine ball
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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