MY NUMBER 1 RECOMMENDATION TO LOSE WEIGHT: CLICK HERE
If you are looking for a simple and effective way to strengthen your core, we have the perfect solution. We consulted Jarrod Nobbe, CPTcertified personal trainer with Garage Gym Reviews, which provides an incredibly easy yet effective 10-minute workout for standing abs. And the best part? All you need is a pair of light weights and a few minutes of your time. (No need to worry about getting down on the floor or doing complicated exercises!)
Traditional abdominal exercises they often involve floor exercises like crunches and planks, but this standing abs workout offers a refreshing alternative that you can do anywhere, anytime. In addition, weights will add resistance to your movements, challenge your core muscles go ahead and increase your results.
The beauty of this workout is its simplicity and convenience. Whether you’re a beginner or a die-hard exercise enthusiast, this routine is accessible to everyone. “Do these exercises in a circuit, one after the other, for 40 seconds each, resting only when you prepare for the next exercise,” explains Nobbe. “Do reps for quality, not quantity, and take breaks to catch your breath or reset as needed. If you find your form failing early on, try using lighter levers.”
Read on to discover a new, time-efficient way to work your abs with this standing abs workout. Find a small space in your home, grab some weights and let’s get started! (Be sure to log out when you’re done Exercise no. 1 for standing abs for a visibly toned six pack.)
1. Dumbbell Woodchoppers
The dumbbell woodchopper is the star abdominal exercise which targets your obliques and abs. “This exercise targets your core and is a great movement to mimic the twisting and lifting that is common in everyday life,” says Nobbe.
Stand in an athletic stance with your feet shoulder-width apart and hold one dumbbell with both hands. Extend your arms straight out in front of you with your hands at chest height. Keep your arms straight as you twist your torso to the right and lift the weight up and to the right, as if you were lifting an ax over your shoulder to chop wood. Your hips should rotate with your torso, and your left foot will rotate as you rotate. When you reach as high as your range of motion safely allows, roll back and lower the weight down and across your body toward the opposite leg. Aim for four sets of 15 reps per side.
2. Side bends with weights overhead
The overhead side bend is a simple but effective exercise that will work your obliques, improve core strength, tone your waist and increase core stability. “This exercise works the obliques (sides of the abs) and the core in general,” says Nobbe.
Stand with your feet hip-width apart and hold a barbell with one hand. Extend the arm holding the dumbbell overhead so that your core is engaged and your spine is aligned. Slowly bend your torso to the side and focus on contracting your obliques. Return to the starting position and repeat on the other side. Do 20 reps per side for three reps.
3. Weighted overhead circles
Weighted overhead circuits engage your entire core and help improve stability and balance. To perform the move, Nobbe says, “Stand with your feet shoulder-width apart and grasp a barbell with both hands. Extend your arms fully overhead. Consciously engage your abs and slowly move the barbell in a circle with your arms still extended, as if drawing a halo above your head . Do half the reps in one direction, then switch directions to complete the remaining reps.”
Avoid arching your back and maintain good posture during this movement to avoid injury. Do three sets of 20 reps (do 10 in one direction, then 10 in the other).
4. Standing side crunches
The standing side crunch is a dynamic exercise that targets your obliques and increases overall core strength. “Hold a dumbbell in your right hand and stand with your feet shoulder-width apart,” advises Nobbe. Keep your right arm extended down on your right side. Place your left hand behind your head with the elbow turned to the side. Tighten your abs as you lower the weight down your right side, keeping your shoulders facing forward. When you reach the end of your range of motion, bring the weight back up as you straighten your torso to the starting position.” Do 15 reps per side for four sets.
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Adam Meyer
Adam is a health writer, certified holistic nutritionist and 100% plant-based athlete. Read more about Adam
MY NUMBER 1 RECOMMENDATION TO LOSE WEIGHT: CLICK HERE
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