Standing Ab Workout: Exercises and Benefits

Training the abs is one of the first steps taken into consideration by those who decide to tone up through fitness. The most common way to do this is to perform the classic exercises on the ground but not all people are able to bear them, especially those with back mobility problems.

An excellent alternative can therefore be to tone the abdominals through circuits that involve movements from an upright position, rather than on the ground.

To develop denser muscles, here's how to train.

The crunch is also great for training the abs, as long as it is done correctly. As well as the bear plank, which trains the core intensely, Russian twists, rope climbing or bicycle crunches, as long as you don't make these mistakes.

Exercises with the elliptical are also excellent.

Here, however, is how to train the muscles with the back.

In general, push-ups are indicated to get the upper body to work. To stay motivated, there is the 30 day challenge.

If you suffer from wrist pain, there are a few variations.

It is also very useful to carry out exercises with the balace board.

Training your muscles can also help fight chronic inflammation.

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and, although they are very effective for muscle toning of the abdomen, they also have a downside: they do not allow you to burn many calories.

Training standing, on the other hand, combines the two aspects: developing strength and performing cardio activities. But the benefits of this choice don't stop there. Considering that most people lead sedentary lives, spending most of the day at their desk, exercising standing up instead of sitting or lying down can help improve posture, cardiovascular health, mobility, energy level and concentration.

Training your abs also reduces hip pain while walking.

To avoid back pain while exercising, here are the fitness mistakes you shouldn't make.

and hands behind the ears and elbows out, pull the navel in towards the spine.

Raise the left knee and bend slightly at the side until it touches the corresponding elbow.

Lower the leg and return to the starting position.

Alternate sides with each repetition.

This exercise works mainly on the lateral or oblique abdominals.

Standing Crossbody Knee Drive

• From a standing position, with feet shoulder-width apart and hands behind ears, pull the navel back towards the spine.
• From this position, use the obliques and core to lift the left knee and rotate the body until it meets the right elbow.
• Lower the leg and return to the starting position.
• Alternate sides with each repetition.

Although this exercise is designed to train the abdominals, and in particular the obliques, it is also particularly effective for the hip flexors, the pelvic floor, the adductors, the glutes, the hamstrings and the middle and lower back. .

Standing Trunk Rotation

• From a standing position and standing shoulder-width apart, extend your arms out in front of you and interlace your hands.
• Move the shoulders away from the ears and apply force to the central part of the body, pulling the navel towards the spine.
• From this position, rotate your hips and left foot, bringing your hands and torso to the same side.
• Return to the starting position.
• Alternate sides for each repetition.

This exercise works the core muscles of the body and the stabilizers but not only, it also involves the lower back and improves the mobility of the hip.

Standing Diagonal Chops

• Starting from a standing position, with your feet slightly wider than shoulder width, extend your arms down to one side of your body, keeping your hands intertwined.
• Move the shoulders away from the ears, bring the ribcage inward and force on the core by pulling the navel towards the spine.
• Rotate the torso diagonally, bringing the arms up on the side opposite to the starting one, pushing on the hips while making this extension movement.
• Return to the starting position, keeping your arms straight.
• Perform half of the repetitions on one side and repeat on the other.

This exercise, working on axis variations and body lifting, trains the core and increases the heart rate.

Toy Soldiers

• From a standing position, cross your arms in front of you.
• Bring the rib cage in and strengthen the core by pulling the navel towards the spine and keeping the pelvis relaxed.
• Trying to maintain balance, lift your left leg up to keep it as straight as possible in front of you, using your core to keep from losing your position.
• Lower the leg slowly, keeping the middle part of the body in traction.
• Alternate legs with each repetition.

This exercise is great both for improving flexibility and mobility of the hamstrings and for working on the core muscles.

Standing Punch

• From a standing position, keep your feet shoulder-width apart.
• Bring the rib cage in and strengthen the core by pulling the navel towards the spine and keeping the pelvis in traction.
• Extend your arms in front of you alternately, punching the air imaginary, alternating sides and gradually increasing the pace.

This exercise increases your heart rate and, in addition to working your abs, allows you to work on your core.

To train the core and abdominals, is it better to plack or crunch?

The flat stomach swimming workout is also excellent.