5 Ab Exercises You Can Do Standing

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You don't need to lie down to work your abs with this core-sculpting standing moves.
Image Credit: Scott Clark Photo/LIVESTRONG.COM

Strengthening your abdominal muscles is an important part of maintaining your spine's stability and improving your posture. However, it's not always possible to work out on the floor.

Whether that's due to impaired mobility or simply because of the nature of your workout environment, there are plenty of effective and challenging ab-strengthening exercises you can do while standing. Here are five of the best, as shown by wellness blogger Britney Vest.

1. Low Squat Chop

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  1. Start standing with a medicine ball held at your waist.
  2. Squat down as your move the ball down toward one of your feet.
  3. As you squat, your knees should stay directly over your feet and should not buckle inward or move forward beyond the end of your toes.
  4. Press through your heels to return to standing as you lift the medicine ball on a diagonal until it's raised over your opposite shoulder.
  5. Complete a set of 10 reps, the repeat on the other side.
  6. Do a total of 2 to 3 sets in each direction.

2. Standing Side Bend

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  1. Stand tall with your arms at your side and a weight in each hand.
  2. Without rotating or twisting your trunk, hinge to the side and slowly slide the weight down the side of your leg until it reaches your knee.
  3. Hold this position for one to two seconds.
  4. Slowly return to standing.
  5. Do 2 to 3 sets of 10 reps, then repeat on the opposite side.

3. Standing Bicycle

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  1. Stand with your hands interlaced behind your head and your elbows out to the side.
  2. Lift one knee up as you simultaneously move the opposite elbow toward it.
  3. Attempt to touch the two together, if you're able. This will cause your trunk to flex and rotate.
  4. Hold this position for one to two seconds.
  5. Slowly return to the starting position.
  6. After doing a set of 10 reps, repeat with the opposite leg and elbow.
  7. Do 2 to 3 sets total on each side.

4. Standing Torso Twist

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  1. Hold a kettlebell, dumbbell or weight plate with both hands at shoulder level straight out in front of you.
  2. Slowly rotate your trunk and shoulders to the right side. Your feet should remain planted and your elbows should remain straight.
  3. Once you've turned 90 degrees, hold this position for one to two seconds.
  4. Slowly return to the starting position, then repeat in the opposite direction.
  5. Complete 2 to 3 sets of 10 reps to each side.

Tip

Visualize a tray of food on your arms and try to keep the food from falling off as you turn.

5. Toe Touch Kick

Image Credit: Scott Clark Photo/LIVESTRONG.COM
  1. Stand tall with your abs engaged and your arms extended out in front of you.
  2. Slowly kick one leg forward as you try to touch your toes with the opposite hand. Your knee should remain straight.
  3. Slowly return your arm and leg to their starting positions.
  4. Complete 2 to 3 sets of 10 reps, then repeat with the opposite arm and leg.

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