Sometimes it seems impossible to find time to go to the gym, and we eventually give up working out. However, you can still get great results with standing exercises at home. You’ll use body weight and gravity to get in shape without straining too much or using special equipment.
Well, we have the solution for you! How about standing abs exercises? Yes, you read correctly! With the following workouts you will not only effectively train your abdominal muscles, but also your buttocks, legs, arms and even your back.
1. Kick Crunch
Stand up in a slight lunge. Start with your right leg slightly forward. Angle your left foot and place it on the tip of your toes. Then begin to kick forward with your left leg. While doing this, tighten your abdominal muscles to achieve perfect results. In addition, push your right arm forward. With each kick, try to touch your left foot with your right hand.
Repeat this exercise 15 times. Then switch sides.
2. Wood Chop
For this exercise you need a dumbbell. If you don’t have a dumbbell at hand, fill a bottle with water and use it as a weight. You stand upright. Your legs are slightly apart next to each other. Grasp the dumbbell with both hands. Your abdomen is tight. Bend the knees slightly. Stretch your arms, bring them to your left knee in this position and then gently swing them back over your right shoulder. As you do this, the strength of the forward and backward movement should come from the lateral abdominal muscles.
Repeat the exercise 15 times and then switch sides.
3. Side Crunch
Your stance is upright. Your feet are about hip-width apart. Then bend your legs slightly. Extend your arms to shoulder height and then bend them to 90 degrees. The upper arms point to the side and the forearms steeply upwards. The fingertips are pointing toward the ceiling. Tighten the abdomen. Now bend the left leg. The left knee pushes up to the left elbow. This will create a crunch at the waist. If possible, the arms should not be lowered.
Repeat the exercise 15 times on each side.
4. Standing Balance
Your stance is initially upright. Tighten your abdomen. Then shift your weight to your left leg. In a flowing movement bend your upper body forward in a horizontal position. Your arms are stretched and pointing in the same direction so that your fingertips point straight ahead. At the same time, lift your right leg and extend it backward. Make sure that your upper body and right leg form a harmonious line.
Hold this position for 10 seconds. Then switch sides.
5. Sumo Crunch
For the Sumo Crunch, first get into a wide stance. Your legs should be positioned so that when they are bent towards the squat, they reach a 90 degree angle. Now interlace your hands behind your head. Go into a bent position with your legs so that you have to exert force to keep them in this position. Keep your arms crossed behind your head in a straight and stable position. Now bend down to your sides and try to reach your knees with your elbows.
This exercise can be done alternately to each side and 15 times per side.
6. Side Twist
You stand upright. Your legs are in a very wide spread. Your feet are parallel to each other. Now stretch your arms horizontally to the side. Bend down so that the tip of your left finger touches your right foot. The right arm points straight up. Then straighten up again and bend down again with your right fingertip to the left foot.
Repeat this exercise 15 times per side.
7. Side Bend with Dumbbell
This exercise requires a dumbbell or alternative weight that you can hold with both hands. Stand upright. Your legs should be hip width apart. Hold the dumbbell with both hands and extend your arms vertically above your head. Bend down to the left side. To keep your abdominal muscles active, try to keep your torso straight and stable, not bent. Nevertheless, in this position, bring it as far as possible to the side. Then move to the opposite side. Repeat 15 times for each side.
8. Dumbbell Alphabet
Stand upright. Your feet are hip-width apart. Legs are straight and relaxed. Now pick up a gym ball, dumbbell or alternative weight and grasp it with both hands. Stretch your arms horizontally forward. Now begin to trace the alphabet in the air with your arms outstretched. Make sure that your abdominal muscles remain tense, your stance is upright and your arms do not bend.
9. Dumbbell Row with Rotation
For this exercise, you will need a light dumbbell or similar weight to act as a dumbbell substitute. Start with a wide lunge. Your left leg will be behind you first. Take the dumbbell in your left hand. From behind, pull it close to your body. At the same time, turn your upper body to the side. You can do this exercise as long as you can breathe. If you run out of strength on the first side, switch sides and start again.