Far from being an easy alternative, standing ab workouts are a great way to challenge your core, without putting any pressure on your spine. If you’re unable to lie down on your back due to an injury or pregnancy, or you’re just looking for a way to mix up your ab workouts, I’ve got you covered.
The 12-minute standing ab workout below requires zero additional equipment, so you can set your best adjustable dumbbells to one side for this one. It’s a great workout to slot into your routine if you’re travelling, or short on space in the gym. It’s also low-impact, so it will be suitable for most individuals and won’t wake up your household if you’re slotting this in first thing.
As a reminder, if you’re new to exercise or you’re returning to core workouts following an injury or pregnancy, it’s always a good idea to seek advice from a medical professional before taking on a new routine.
What is the workout?
Ready to get started? Unroll one of the best yoga mats, and carve out 12 minutes for this workout. Created by YouTube trainer MadFit, also known as Maddie Lymburner, you’ll work on all sections of your core.
Lymburner prefaces the video by emphasizing the importance of the mind-muscle connection during this workout — remember that all movements should originate from your core, so keep it engaged throughout. To engage your core, think about sucking your belly button into your spine, or bracing your abs as if someone were going to punch your stomach.
Here are the exercises involved in the workout. You’ll do each exercise for 45 seconds, followed by a 15-second rest:
- Standing elbow to knee crunches
- Sumo squat oblique crunch
- Sumo squat twist
- Standing toe touches
- Oblique twist
- Side crunch and toe tap
You’ll then repeat the circuit once more. Remember the key here is to move slowly and with control. Your upper and lower body will be working, but the movement should be coming from your core.
What are the benefits?
Far from building visible abs, the goal of this workout is to engage the deep muscles that comprise your core. These include the transverse abdominal muscles, diaphragm and pelvic floor. All of these muscles work together to support your trunk, pelvis and spine when you move. Strengthening them can help reduce lower back pain and protect your spine from injury.
All of these exercises will also help you build functional strength in your midsection. This refers to the movements you’d typically perform in your day-to-day life, doing things like lifting something heavy from a shelf or carrying a heavy bag of groceries.
Finally, unlike ab workouts where you’re lying on your back, you won’t be putting any pressure on your spine during this workout. You’ll also typically burn more calories, as your upper and lower body will get a workout too.
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