To sculpt your abs, we all tend to do the same exercise: the crunch. But while it’s effective, it’s also often done incorrectly (especially when you do it at home). So, to help you work your abdominal belt, here are some very simple solutions: 10 exercises to strengthen your abs while standing up!
Why should we prioritize standing abs exercises?
Crunchs and sit-ups are the two most popular exercises among men to strengthen their abs (we also talk about bust raises). Who has never laid on the floor, legs bent, trying to lift their upper body for endless sets of 10, 50 or even 100 abs? Said like that, it impresses; but often, the reality is quite different.
Because instead of working the abdominals, there are many who only strain with their back or even with their neck and arms behind the head. Not to mention all those who stick their feet under a piece of furniture to try to maintain the right position. And in these different scenarios, even if you think you’re doing it right, you’re most likely going to ruin your back!
If you insist on doing your crunches on the floor, keep in mind that it is not necessary to lift your pelvis up to your knees for the exercise to be effective. Simply lift your shoulders a few centimeters, contract your abdominal belt well and hold the position for a few seconds before resting on the floor. The plank exercise, to strengthen your core, is also a recommended solution to improve your posture and tone your whole body (and therefore your abs) without hurting yourself.
But to lose fat in the belly region, working out in a standing position can prove to be just as effective… and less painful! While these exercises are often associated with seniors or women (ah, stereotypes), it is entirely possible to tone your abs standing up, especially when you’re starting out in this practice. Are you skeptical? Follow the advice below to convince yourself!
10 exercises to incorporate into your weightlifting sessions
For quickly visible abs, there’s no chance, you will need to be consistent! We therefore suggest you follow the following routine 2 to 3 times a week. However, there is no need to do all 10 exercises: limit yourself to 3 to 4 sets of 5 different exercises, with 30 seconds of rest in between each. By alternating, you will be able to stay motivated for longer and you will especially “surprise” your body: an excellent way to work your muscles even more effectively!
1. Cross Crunch
As its name indicates, the logic here is the same as for floor crunches. For the starting position, put your hands behind your head, legs shoulder-width apart. Raise your left knee by rotating the upper body in such a way that your knee moves closer to your right elbow. Do 20 repetitions on each side.
2. Knee Raises
This exercise is also referred to as knee lifts. In simpler terms, you could also say “running in place”. It’s a very effective exercise for working your standing abs and for improving your cardio! Lift one knee and then the other, remembering to keep your back straight and contract your abs. Do 20 repetitions with each leg, speeding up the pace as soon as you feel comfortable.
3. Dumbbell Knee Raise
Here is a variant of the two previous exercises. To start, raise your arms high, with a medicine ball or a small dumbbell in your hand (2-3 kilos is more than enough for beginners!).
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Lift a knee up to your waist while lowering your arms in front of you, then switch to the next leg. Don’t go too fast, in order to break down the movement properly. 10 repetitions for each leg are enough here.
4. Torso Rotation
It is undoubtedly the most “simple” exercise in this routine but not the least effective for strengthening your abs standing up. This one is particularly intended for men who want to see their love handles disappear.
Simply position your feet shoulder-width apart, with slightly bent legs and tucked in buttocks (tilt your pelvis to be precise). Bend your arms in front of you and rotate your torso from left to right rhythmically. Exhale through your mouth while keeping your abs contracted and especially make sure not to move your pelvis: this is the key to the success of this exercise, which targets the obliques in particular. Do 15 reps for each set.
5. Rotational Chop with Dumbbells
In general, the “rotary chop” is done indoors with a pulley machine. But you can just as well perform this exercise at home with a small dumbbell (the same one used previously).
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Stand upright, legs slightly apart, keeping your arms straight along your body, a dumbbell in one hand. Grab the dumbbell with both hands and bring it diagonally, to the opposite side, above your head. Be careful, it is the arms that work, with the abdominal belt tensed; you should not rotate the entire pelvis. Repeat the exercise 10 times on each side.
6. Leg lift
Be careful, this exercise often tends to be performed incorrectly; that’s why we are proposing two variants here. As the name suggests, all you need to do is raise your leg in front of you, as high as possible, at a relatively sustained pace.
In an ideal world, keep your leg straight and try to touch your hand with the tip of your foot. However, this movement requires real flexibility and balance and poor posture can lead to severe back pain.
If you do not feel comfortable, keep your leg bent as you raise it (like in the knee raising exercise) and slap your hand under your thigh. The secret is to stay well braced, with your abs tightly contracted, for the exercise to be effective. Do 20 repetitions per leg.
7. Jumping jacks
Here is another excellent exercise to strengthen your abs while working your cardio. Comprehensive, it is also very simple to perform: you just need to jump while spreading your legs and raising your arms above your head (clapping hands), before returning to the starting position. Try to maintain a fairly fast pace and repeat the movement 30 times per set for maximum efficiency.
8. Lateral Flexion with Dumbbells
Take a dumbbell in each hand, with your arms extended along your body. Then tilt your body from one side to the other, taking care not to hollow your back. Do not use too heavy weights in order not to strain your back too much and keep in mind that it’s your abs you’re looking to tone this way. This basic exercise turns out to be very effective for slimming the waist and eliminating unsightly love handles. Start with 10 repetitions on each side and gradually increase the workload up to 20.
9. Squats with arms up
Is there still a need to introduce squats ? This weightlifting exercise is one of the most popular and effective… and it gives nightmares (and aches) to many beginner practitioners!
It should be remembered that squatting involves bending the knees (a bit like if you were going to sit in thin air) and that it comes in many forms. Among them, the squat with the arms stretched out in the air allows you to tone your entire figure… and not just the abs. Just be careful not to arch your back (yes, always the same advice!) during the movement or you risk injuring yourself. Series of 20 repetitions are already a good start!
To go further:
10. Standing Plank or Chair Position
For this last exercise, we are “cheating” a bit in the sense that you won’t be able to do it just standing up: you will need a nearby wall!
For planking, simply lean against the wall as if you were going to do push-ups standing: so place your hands on the wall and step your feet back. Make sure to align your head with your shoulders, pelvis, knees, and feet. Contract your abdominal belt well and focus on your breathing. Hold the position for 1 minute. You can also lift one foot and then the other to engage different muscles in the abdominal belt.
The other variant involves sitting “against the wall” (like on a chair, but without a chair!), with your back firmly against it. In addition to the abs, this exercise works the thighs and glutes a lot. Hold the position for 30 seconds to 1 minute, depending on your abilities!
To go further:
Use your chair differently: How an everyday object can revolutionize your fitness routine!
You now have all the necessary information to work out your abs while standing at home, without any equipment or almost no equipment. Finally, never forget that these exercises will be useless if they are not associated with a healthy and varied diet and a good lifestyle.