Abdominal exercises are traditionally done lying on the floor. However, you may have a difficult time getting to the floor to complete these types of exercises and getting up when they are over. There are plenty of stomach exercises, though, that work all of your major abdominal muscle groups from a standing position.
Dumbbell Side Bends
Dumbbell side bends target your obliques, or the muscles on the sides of your stomach. Grab a pair of dumbbells and stand with the legs shoulder-width apart. With your arms resting by your sides, bend your torso to the right until your dumbbell reaches the side of your knee. Return to the starting position and repeat on your left side. Do three sets of 10 reps per side.
Standing Knee Crunch
Knee crunches target your rectus abdominis and transverse abdominis muscles. Stand in a split-stance position and clasp your hands behind your head. Squeeze your core muscles and pull your left knee up while bringing your right elbow down, so they meet at your waist. Return to the starting position and repeat with your right knee and left elbow. Do three sets of 20 reps per side.
Squat and Reach
This exercise requires the use of a fitness ball. Take the ball and hold it straight out in front of your chest with your arms straight. Stand with your legs a little wider than shoulder width, keeping the knees bent and your thighs parallel to the floor. Shift your torso and rotate your trunk and arms to the left, with your arms remaining fully extended, and then rotate back to center. Repeat on your right side and then return back to center. Do four sets of 10 reps per side.
Barbell Twist
The barbell twist exercise mainly works your obliques and upper abdominals. Lift a light barbell and place it across your shoulder. Place two lightweight barbells on your shoulders and hold the top of them with both hands. With your feet shoulder-width apart, twist your torso to the right, then immediately to the left, and repeat over and over. Be sure your back remains straight. Repeat the twist from side to side for 30 seconds, and then rest. Do three total sets of barbell twists.
Member Comments