If you're a person who loves working your abs because you get to lie down on a mat [1], this post may not be for you. We've rounded up our favourite standing ab exercises to show you how to work your abs upright because these moves will help you in your everyday activities far more than crunches will. And if you have neck pain [2] every time you do ab work on the floor, try some of these standing moves and see how you feel.
There's quite a variety of ways to work your abs once you are off the floor — some of the moves use weights and some don't. We'll teach you how to do the wood chopper and the tuck jump. Program these moves into your next workout; we recommend adding two to five of these in a sweat session. Say goodbye to the mat, and read on to see all the ways you can work your abs standing.
Tuck Jump
Get your heart rate up and challenge your low abs with this energizing move.
- Begin in a shallow squat position with your legs hip-width apart and arms behind you.
- Swing your arms forward, and jump into the air, bringing knees up to meet your hands at waist height.
- Land softly back on your feet, and prepare to jump again.
High-Knee March With a Twist
- Start with your right foot extended back behind you and your hands together, reaching up and out (at about a 45-degree angle from your face). Keep your core tight and the weight on your left foot, with little to no weight on the right foot.
- Drive your right knee up and toward your chest as you bring your hands down and twist your upper body to the right.
- Re-extend your hands up and out while you tap your right foot back behind you. Tip: keep a soft bend in the knees.
- Keep repeating, and don't forget to switch sides.
180 Jump
- Begin facing the left side of your mat (or space) with feet hip distance apart and your core tight, slightly hinged at the hips.
- Jump 180 degrees to your right, keeping your elbows near your ribcage and hands in front of you for balance.
- Jump 180 degrees to your left; make sure to be light on your feet, moving quickly.
- Repeat, jumping back and forth.
Knee Driver
- Begin with your weight on your left foot and your hands together in front of you for balance.
- Bend your left knee and extend your right leg behind you, placing little to no weight on the right toes.
- Drive your right knee toward your chest, bringing your hands to meet your knee.
- Re-extend your right leg behind you. This completes one rep.
- Be sure to switch sides.
Overhead Circles With Medicine Ball
- Stand with your feet hip-width apart with a slight bend in your knees. Keeping your spine in neutral, lift a five- to eight-pound medicine ball overhead.
- Begin to circle the ball to the right, in the largest circles you can make, while maintaining a still and stable torso.
- Circle eight times to the right; then repeat, circling eight times to the left. Do three sets.
Squat With Standing Side Crunch
- As you return to standing from your squat, bring your right elbow to your right knee to perform a side crunch.
- Alternate sides with every rep.
Twisting Wood Chop With Medicine Ball
- Start with the feet a little wider than hip distance apart. Twist to the left raising the ball over to your left shoulder.
- On an exhale pull your abs toward your spine and "chop" the ball down diagonally across your body toward the outside of your right knee. Imagine you're chopping some wood at this angle and the ball is your axe — the move is a bit percussive.
- Focus the on the rotation initiating in your torso.
- Control the ball back up to the starting position. This completes one rep.
- Remember you are moving with force but also control. Don't give into the momentum of swinging the ball around. Do three sets of 15 reps on each side.
Medicine Ball Alphabet
Grab a medicine ball between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked. Then try one of these two variations.
- For stability: Start with the ball at chest level, and slowly write the cursive alphabet in front of you. While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid. For a more advanced version, try this move while standing on a BOSU [3].
- For mobility: Start with the ball at chest level, but increase the range of motion of your arms making your alphabet larger, using your torso and rib cage to write the letters as well. Keep your abs engaged the entire time. For more of a challenge, try this version in a squat or a lunge.
Row With Twist
- Start in a shallow squat, holding the weight in your right hand.
- Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. Do for 30 seconds, then switch sides.
Overhead Dumbbell Side Bend
- Hold the dumbbell above your head, squeezing your ears with your upper arms to activate your core.
- Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright, and then slowly to the left. Keep your pelvis still as you bend to the side.
10-Minute Standing Ab Workout
Grab your weight, between five and 10 pounds, then press play, and get ready to work your abs and core with the quick standing workout.