If you’re tired of doing the same ab circuit over and over again, doing sit-ups while standing is a great way to mix up your workout. “It’s a great way to add variety to your workouts and avoid getting stuck in an ab rut,” says the certified Pilates instructor nicole de souza.
The novelty of these exercises not only makes your workouts more enjoyable, but they can also stimulate your core muscles more effectively. “Muscles don’t change once you get used to a particular exercise, so standing sit-ups are a great way to spice up your routine,” she explains.
However, if you want your upright sit-ups to be really effective, use the term “core engagement.” If you’ve ever tried standing ab exercises without feeling like you’re actually working your abs, de Souza has some tips for getting your core engaged and burning.
“First and foremost, you need to be aware of your deep abdominal muscles by gently pulling your belly button toward your spine, breathing holistically, and performing all movements slowly and with control,” she says.
BODi has tons of ways to get a killer ab workout at home, but try adding the following standing ab workouts to your core-building routine.
1. Standing twist
- Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell of appropriate weight in each hand.
- Extend your arms in front of you in line with your chest.
- Twist your torso to one side, pulling your belly button toward your spine and tightening your core. Keep your hips facing forward throughout the movement.
- Slowly return to center, tightening your abdominal muscles and controlling the movement.
- Repeat on the other side.
Trainer tips: To effectively work your obliques, De Souza suggests doing 10 to 15 slow twists on each side.
2. Standing Lumberjack
- Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell of appropriate weight in each hand.
- While engaging your core, slowly lift the weight diagonally over your head with your arms straight, then twist to the right to pivot on your left foot.
- Slowly lower the weight (as if cutting a tree) while twisting to the left. Get into a squat position and hold a dumbbell on the outside of your left foot.
Trainer tips: De Souza explains that you should focus on using your abdominal muscles to initiate and control this movement, rather than relying on momentum. She suggests doing 10 reps on each side.
- Secure the resistance band to a sturdy object at belly button level.
- Stand next to your anchor point with your feet hip-width apart and your knees slightly bent. (The band should be at sternum level.)
- Place the handle of the resistance band against your sternum with both hands. There should be no slack in the band and there should be some tension.
- Tighten your core and press the handle straight in front of your torso, making sure your body doesn’t turn to one side.
- Pause when your arms are fully extended, then slowly reverse the movement and return to the starting position.
Trainer tips: To get the most benefit from this standing core exercise, keep your core stable (avoid twisting).
4. Power knee
- Stand with your feet hip-width apart.
- Keeping your weight fixed on your left foot, fold your right leg straight back and bend your left knee.
- Bend forward at the hips and extend your arms above your head. (Make sure there is a straight line from your arms to your toes.)
- Engage your core, tighten your abdominals, and lift your right knee towards your chest, pulling your arms out to your sides.
- Return your legs to the floor and repeat the movement as quickly as possible.
Trainer tips: This move will give you a cardio workout that burns calories, but don’t rely on momentum. Instead, you need to use your abdominal muscles and hip flexors to make controlled movements. Do 20 reps on one leg, then switch sides.
5. Triangle Reverse
- With your feet wider than shoulder-width apart, turn your left toes forward and your right toes out to the side.
- Extend your right arm over your head and lean your body toward your left leg.
- Slide your left hand under your left foot. Engage your core and lower your shoulders.
- For stability, bend your left knee slightly and place your left arm on your left thigh.
- Engage your abdominal muscles to bring your body back to center, then extend your left arm over your head as you lean to the right, sliding your right hand under your right leg as you move further into the stretch. That’s one rep.
Trainer tips: The key to this exercise is to move fluidly, De Souza says. Feel your entire armpit being pulled from side to side. Repeat 10-15 times on each side.
6. Single leg balance arm circle
- Stand tall with your feet hip-width apart.
- Engage your abdominal muscles and bend one knee to raise it to hip height, keeping your spine neutral.
- Keep your hips horizontal as you extend your arms out to the sides.
- Test your balance and stability by using your arms to draw small circles in front of you and to the sides two or three times.
- Return your foot to the floor and repeat with the other leg.
Trainer tips: The challenge with this exercise is to avoid shaking or tilting your upper body, De Souza explains. The focus is on maintaining balance, alignment, and coordination throughout the body. Alternate legs and repeat 5 to 10 times on each side.
7. Wacky Jacks
- Stand with your feet hip-width apart and your knees slightly bent.
- Raise your arms to your sides and bend your elbows at 90 degrees so your fingertips point toward the ceiling.
- Lift your right knee vigorously outward, as if trying to touch your right elbow.
- Return your right foot to the floor.
- Repeat with the left leg.
- Make sure it flows smoothly and with control between your legs.
Trainer tips: This is a great exercise to target your obliques rather than your rectus abdominis, which is the most commonly trained abdominal muscle. Engage your core and pull your knees up, and you’ll immediately feel your entire core light up. Aim for 20 to 30 repetitions total.
8. Snowboarder
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend your knees and return your hips to a semi-squat position.
- Raise your arms to your sides and turn your head to the right.
- Keeping your feet the same distance apart, hop and rotate 180 degrees to switch foot positions.
- Return your feet to the starting position while hopping in the opposite direction.
- Keep your gaze in the same direction throughout the exercise.
Trainer tips: It works your legs to get the momentum you need to jump and spin, but it also works your abdominal muscles because it locks your core in place. Repeat 10-15 hops in each direction.
9. Standing band rotation
- Secure the resistance band to a sturdy object at belly button level.
- Stand next to your anchor point with your feet hip-width apart and your knees slightly bent.
- Hold the handles with both hands, extend your arms fully in front of your chest, and rotate your torso to face the station.
- Keeping your core tight and arms extended in front of your chest, rotate your torso to face away from the station.
- Pause, then slowly reverse the movement to return to the starting position.
