10 Easy Standing Exercises for Abs: With No Equipment
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Your core plays a role in every movement you make. From lifting your kids to walking more efficiently, the core is integral to your daily functioning, which is why you need to strengthen it regularly. But don’t think you’re stuck having to get down on the ground for old-fashioned crunches or planks every time.
You can actually train your core by incorporating some easy standing exercises into your day, and there are tons of great benefits to doing so. We’re sharing some useful know-how along with a simple standing exercise routine that you can complete without any equipment.
Denise Chakoian is a certified personal trainer and the founder and owner of CORE in Providence, R.I.
Lauren Powell, PhDc, CSCS is a coach at Future, the digital fitness coaching service.
Ab Workout Routine
Below, Chakoian and Powell designed a 10-move routine that will shake up your core training because all of the exercises are done from a standing position. Bonus? You don’t need to change into exercise clothes, and you can pretty much do these standing exercises wherever you are.
Aim to do each exercise two or three times through, moving slowly and mindfully at first. “You can sometimes overcompensate with your lower spine for core moves if you do them incorrectly or too fast,” Chakoian warns. As you move through them deliberately, feel your core fire up with each move.
Ab Exercise Benefits
“By doing standing abdominal work, you utilize the core in an upright, vertical position while holding your own body weight, or what we often call bracing the core,” Chakoian says.
That’s much easier to achieve from standing versus a lying position, and it pays off in a big way. “It’s a more functional workout, and you train balance and stability at the same time,” she adds. In other words, along with getting some extra bang for your buck, you’re training your core to move as it does (or should) during the day.
When you’re working out, Powell recommends you focus on your breathing and the quality of your movements, rather than quantity of reps. “As you get comfortable, you can slowly increase your tempo and range of motion. If you become comfortable with these, you can also add weights to make things more challenging.”
Core Workout Frequency
How often can or should you train the core? You can do it every day as long as you’re changing the exercises from time to time, Chakoian says. Trying out some standing ab exercises is a perfect—and effective—way to add variety to your core-strengthening plan. If you feel sore in your abs or back, take the day off or focus on a different set of muscles. Most importantly, you want to make sure you are exercising safely based on your age and fitness level.
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