Looking to change up your basic routine? We have what you need. If you’re short on space, have mobility issues, or are pregnant and looking for ab workouts that don’t involve lying on the floor, a standing ab workout might be just what you’ve been looking for. To make things even simpler and to give you the extra motivation you might need this time of year, I found a 10-minute standing ab workout that works your core without any equipment. Ready to discover more? Continue reading.
As a reminder, if you are new to exercise, returning to exercise following an injury, or are pregnant, it is always a good idea to consult a healthcare professional, your midwife, or a personal trainer before adding new ones. exercises to your routine. When in doubt, it’s always a good idea to have a physical therapist review your form to ensure you are not putting yourself at risk of injury.
What is the workout?
Ready to get started? The workout is created by MadFit YouTube Trainer, and requires no equipment, so you can put your best adjustable dumbbells and kettlebells on one side for this one. You will do five different exercises and complete two laps of the circuit. You will do each exercise for 45 seconds, followed by a 15-second break. Obviously, if you’re a complete beginner, you can pause the video after the first circuit and take a longer break if you need to.
Here are the exercises involved:
For this exercise, start with your feet slightly wider than hip-width apart and your arms extended overhead. Engage your core by thinking about sucking your belly button toward your spine. Lift one knee toward your torso to the side of your body and, at the same time, twist your torso to lower your arms onto the knee. Repeat this crunch for three reps on one side, before switching to the other. Continue alternating sides for a full 45 seconds.
Straight leg twist
For this exercise, again, start with your feet slightly wider than hip-width apart and your abs engaged. This time, raise one knee toward your chest and at the same time, rotate your abs and arms out to the side with the knee raised. Lower the knee to the floor, then extend your leg in front of you, reaching at the same time with the opposite arm to touch the raised foot. Repeat on the other side and continue alternating sides.
This exercise will increase your heart rate, but you can remove the impact by lifting one knee then the other and removing the jumping element. To do high knees, lift one knee, then the other up to your chest. Keep your abs engaged to keep your upper body stable throughout.
This is similar to the standing ab exercise above, but this time, as you lift your knee out to the side of your body, you lower the same elbow to touch your knee, tightening your obliques (the muscles that run the along the sides of your body). your abdomen) while you do it. Press your foot toward the floor, then lift the same knee, this time twisting your torso to rest the opposite elbow on your knee. Complete 45 seconds on one side before switching to the other leg.
What are the benefits of this training?
As mentioned above, the beauty of standing ab workouts is that they can be done just about anywhere, without the need for additional equipment. All you need for this workout is your body weight, so it’s a great exercise to incorporate into your routine at your desk between meetings or when you’re traveling and don’t have access to workout equipment at home or at a gym.
Strong abs are more than just an aesthetic goal. Building a strong midsection can help you run, walk, and move with better posture, but your abs can also help protect your spine from injury. They will also help you in your daily life when you are carrying heavy bags through an airport or lifting something off a shelf.
Of course, if your fitness goal is to develop visible abs, standing ab exercises won’t cut it. Visible abs are the result of a low body fat percentage: Your diet, cardio level, sleep, stress, and hormones can all affect your body fat percentage, but you can learn more about how to calculate your body fat percentage and why it’s important. , here.
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