6 Standing Abs Exercises to Unlock Your Core Strength Now

Hey friends! Who’s looking forward to summer? I know I am! I’m already planning to spend plenty of time at the beach and the pool which means I’m super focused on my abs right now. Perhaps you’re like me and you’re putting together your summer body workout. If so, maybe you’re looking for an abs workout at home, a lower abs workout, and/or an abs workout with dumbbells. Wouldn’t it be nice to do something different for your abs workout? Consider doing standing abs exercises with weights! I love them because: 1) they offer slightly different variations to target the core, and 2) they break the monotony of doing traditional (and boring) exercises like crunches. With standing core exercises you can still work your core (including the obliques, transversus abdominis, and rectus abdominis muscles) in addition to your lower body and upper body!

In addition, a good standing abs workout will give you the flexibility to do it anywhere. You don’t need a mat, and technically you don’t have to use weights. This is a super effective summer body workout that you can do in a hotel room, at the beach, or at a park.

Before You Do the Standing Abs Exercises

If you do want to use weights for these exercises, have them ready to go! Check out my list of favorite fitness equipment HERE if you’re looking to purchase a set of weights. I recommend a set of light weights (1-5 lbs.) for these exercises.

Also, be sure to warm up for 2-3 minutes before this standing abs workout. You don’t have to do a ton of warm up exercises, but you’ll want to spend a few minutes doing some basic warm up stretches like THESE to raise your body temperature, lubricate your joints, and get your blood pumping. Trust me, your body will thank you for it!

6 Standing Abs Exercises

Can’t see the video? Click HERE!

Exercise 1: Side Bends

Targeted Muscles: Obliques, biceps, shoulders
Modification: No weights
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Stand tall with light weights in each hand, feet hips distance apart, right hand on your hip, and left arm extended long by your side. Lean to the left side, then return to your start position and bicep curl with the left arm. At the top of the bicep curl, do an overhead reach towards the right. Keep the weight within view as you extend your arm overhead. Repeat this exercise on the left side for the first set, then work the right side during the second set.

Exercise 2: Tick Tock (Standing Side Crunches)

Targeted Muscles: Obliques, shoulders, inner and outer thighs
Modification: No weights
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Come to a sumo squat position (shoulders over hips, knees bent over ankles, feet slightly turned out) and arms bent at 90 degrees with weights in hand. Keep your hips low in the squat as you lean to the left and right doing standing side crunches.

Exercise 3: Squat + Knee Drives (Standing Bicycle Crunches)

Targeted Muscles: Glutes, hamstrings, quads, and obliques
Modification: No weights
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start with weights in hand at your shoulders and feet hips distance apart. Squat then stand and bring the left elbow towards the right knee (a standing bicycle crunch). Repeat the squat then bring the right elbow towards the left knee. Press your weight into your heels as you squat, and squeeze your glutes as you stand before you rotate for the standing bicycle crunch.

Exercise 4: Woodchoppers (Standing Twist Exercise)

Targeted Muscles: Obliques, shoulders
Modification: No weight but create your own resistance as you rotate
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start with feet wider than your hips, a slight bend in both knees and each hand holding onto an end of one dumbbell with the dumbbell by your right hip. Pivot off your right foot as you rotate towards the left and raise the dumbbell overhead. Keep your shoulders relaxed as you twist. Lower the weight by your right hip and repeat. Repeat this exercise on the left side for the first set, then work the right side during the second set. Progression option: use a heavier weight.

Exercise 5: Pull-downs (Standing Crunches)

Targeted Muscles: Shoulders and core
Modification: No weights but create your own resistance in the standing crunches
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start with your feet hips distance apart, shoulders over hips, and your arms overhead with weights in hand. Drive one knee in towards your chest as you lower your elbows towards your knee. Scoop through your belly and round your spine as you do a standing crunch. Repeat by alternating the knee drives.

Exercise 6: High Knees

Targeted Muscles: Core and your heart!
Modification: Go slower, or do fast walking in place
Interval: Work for 45 seconds at 80% effort, then rest for 15 seconds
Form Tips: Start with feet hips distance apart, shoulders over hips. Run in place by bringing your knees as high as possible to engage your core. Draw your belly in towards your spine.

After You Finish the Standing Abs Exercises

Repeat the six exercises once to complete 1 round. Don’t forget to switch sides for Exercises 1 and 4 during the second set. Feel free to repeat these standing core exercises several times for a longer workout but take a 1 minute break between each round. After you finish the abs workout, take a couple of minutes for a cool down and stretch session. This is a great way to: tell your body that the workout is done, let your heart rate return to normal, build flexibility, and prevent injury. Feel free to use some of my favorite post workout stretches HERE.

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That’s all for now friends! If you haven’t already, be sure to sign up to receive my emails. Not only will you receive blog posts like this directly in your inbox, but you’ll also get my newsletters which are full of healthy food and fitness tips. You don’t want to miss them! Simply click HERE to sign up today.

Have a good one, and we’ll chat soon!

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