To many fitness enthusiasts, a rippling set of abs represents the peak of physical fitness. This is understandable since anyone who has tried to build ab muscles understands that this is certainly no easy task. It involves a combination of the right exercises, a strict diet, and maintaining a certain body fat percentage (ideally between 6-13% for men and 14-20% for women).
Numerous ab-building workout plans and techniques have been promoted regarding exercises. However, this article deals with a specific set of exercises called standing ab workouts. Let’s look at why this fitness routine is so great for building abs, some great standing ab workouts you can try at home without any equipment, and some great tips to make sure you get the best out of your workout.
Why You Should Try Standing Ab Workouts
Like the name implies, standing ab workouts are ab exercises that are done standing up. This is a deviation from popular floor exercises commonly associated with building your core, like crunches and Russian twists, but they are no less effective.
Here are some great reasons why you should consider adding standing ab workouts to your routine.
- These exercises are just as effective as floor exercises and recruit your core muscles more naturally since your core muscles act as stabilizers while you stand.
- Standing ab workouts are also a great alternative for people who have neck pain or hip flexor pain since it does not put a strain on these muscles.
- Floor core workouts are still amazing, and combining them with standing ab exercises is a great way to add some variety to your routine and exercise a wider range of muscle groups.
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Advantages of Building Your Core
Here are some great reasons you should pay attention to your core.
- Exercising your core improves your balance
- You’re less likely to develop lower back issues
- It makes your abs look toned and your stomach flatter
- Your core is one of the most important muscles groups for everyday activities
- It’s great for your posture
6 Great Standing Exercises You Can Do in 10 Minutes to Build Your Abs
Here are six great standing ab workouts you can do without any equipment. It’s advisable to wear flexible workout clothes and workout shoes, and having a towel and water bottle nearby for hydration is essential.
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1. Knee Drive – 2 sets, 30 secs
Knee drives are a great compound exercise and a dynamic way to kick off your workout. Wear ankle weights to add resistance to your leg movements, increasing the intensity of the exercise.
- Start in a standing position with your feet a bit apart, your core engaged, and your arms straight up above your head.
- While driving your right knee up to about 90 degrees, bring your arms down on both sides of your leg.
- Return to the starting position and repeat this with the other leg.
- Repeat this exercise for two sets of 30 seconds each.
2. Oblique Twister (L+R) – 2 sets, 30 secs
This is a great way to exercise your oblique muscles (a set of smaller muscles on both sides of your abdomen).
- Start in a standing position with one leg planted firmly beneath you, the other leg planted about two feet away to the side and your hands clasped behind your head.
- While balancing on the leg beneath you, bring your other leg towards your body while twisting your upper torso towards it.
- Return to the starting position.
- Repeat this exercise for two sets of 30 seconds each on alternate sides.
Hold a kettlebell with both hands at chest level and perform the twisting motion to add resistance and engage your core.
3. Pike Kick – 2 sets, 30 secs
This is similar to the knee driver exercise but offers a wider range of motion. Attaching resistance bands to your ankles or feet to add resistance to the kicking motion, increasing the challenge for your core and legs.
- Start in a standing position with your feet a bit apart, your core engaged, and your arms straight up above your head.
- Kick up with your right leg until it is parallel to the floor while bringing your arms down on both sides of your leg.
- Return to the starting position and repeat this with the other leg.
- Repeat this exercise for two sets of 30 seconds each on alternate sides.
4. Side Bend – 2 sets, 30 secs
This is a great way to work out your obliques and serratus muscles.
- Start in a standing position with your feet about shoulder-width apart and place your left arm behind your head with your elbow sticking out to the side.
- Engage your core and, in a controlled manner, bend your torso towards the right as far as you comfortably can.
- Return to the starting position.
- Repeat this exercise for two sets of 30 seconds each on alternate sides.
Adding a dumbbell in one hand and perform side bends to the opposite side, engaging your oblique muscles more intensely. You can increase the weight as you progress to make the exercise more challenging.
5. High Knee – 2 sets, 30 secs
High knees are very active, so get ready to feel the burn. You can use a speed ladder laid out on the floor and perform high knees while moving through the ladder, which adds agility and coordination elements to the exercise.
- Start in a standing position with your feet slightly apart, your core engaged, and your hands clasped behind your head.
- Alternate between driving your right and left knee up at least 90 degrees while keeping your hands clasped.
- Repeat this exercise for two sets of 30 seconds each.
6. Side Kick – 2 sets, 30 secs
This is similar to a curtsy lunge but focuses more on the core muscles.
- Start in a standing position with your feet about shoulder-width apart, your core engaged, and your right arm halfway in the air.
- Cross your right foot behind your left foot and raise your right arm behind your head.
- Return to the starting position, but at the top of the motion, perform a kick to the side with our right foot.
- Return to the starting position.
- Repeat this exercise for two sets of 30 seconds each on alternate sides.
How To Get the Best Out of Your Ab Workout
Standing ab workouts are great, but here are a few tips to take your fitness routine to the next level.
Gradually Increase the Number of Sets and Reps
This fitness routine can be done without fancy gym equipment or even free weights. However, virtually all muscles (even your core muscles) grow by adapting to increased levels of intensity.
During exercise, this intensity can be simulated by using progressively heavier weights or increasing the number of sets and reps in your routine. Therefore, if you want to see better results, you should craft a fitness plan which increases gradually in difficulty by adding more sets and repetitions to your routine.
There are different ways of doing this. For instance, you can add one more repetition each time you perform a set. On the other hand, you can also add 5 to 20 reps whenever you feel a particular exercise is getting too easy. Lastly, a great idea is to also increase the intensity of your workout by increasing the speed at which you perform a rep.
Add Some Resistance
On the other hand, if you’re the type who prefers working out with progressively heavier weights, you can always add some more resistance to your routine. This means using free weights like dumbbells and kettlebells, as well as resistance bands and medicine balls.
Synchronize Your Breathing
Breathing is so important to exercise because your body needs constant oxygen to fuel your muscles. Also, holding your breath at the wrong time can lead to muscle cramps, dizziness, and even hernias.
There are several popular principles about breath control during exercise. However, an easy rule of thumb to remember is to inhale through your nose during relaxation (or the muscle-lengthening portion) and then exhale through your mouth during exertion (or the muscle-shortening part).
Don’t train your abs every day.
FAQs
- How long does it take to build abs?
The short answer to this is anywhere between three months to about two years. This is because building abs involves muscle growth and maintaining a certain body fat percentage.
Ideally, you should aim to lose about 1 to 2% of total body fat a month, as well as follow a regular core-building workout plan. So depending on your starting body fat percentage, the amount of time it will take to see visible abs can vary widely.
- Can I lose weight in my stomach through ab exercises?
No, during exercise, fat is lost almost uniformly throughout the body. Isolated exercises such as bicycle crunches, sit-ups, and Russian twists may help build your abs, but they won’t cause fat loss in your abdomen alone.
- How many times should I trade my abs in a week?
Generally speaking, one to two training sessions a week is more than enough to build strong abs. Those aiming for training sessions with higher intensity should train their abdominal muscles less often to avoid injury and ensure that they get the best out of each training session.
Conclusion
Building a set of abs is not easy. It involves a strict workout plan and an even stricter diet. However, there is more to having a strong core than just aesthetics. It has a wide range of medical benefits and also helps you improve your day-to-day life since your core muscles are used in almost every physical activity. Standing ab exercises are an easy and convenient way to help you build the perfect set of abs without any equipment.
