7 Standing Ab Exercises to Improve Core Strength

For those who are looking to build more strength, these 7 standing ab exercises with weights can be made more challenging by increasing the load. This is particularly relevant for 7 standing ab exercises for men who are aiming for progressive overload.

Exercise Execution Guide

1. Pallof Press

This is a premier anti-rotation exercise.

1. Anchor a resistance band at chest height. Stand sideways to the anchor point, your feet shoulder-width apart.
2. Hold the band with both hands at the center of your chest. Step away from the anchor to create tension.
3. Brace your core and press the band straight out in front of you, fully extending your arms.
4. Resist the pull of the band and don’t rotate your torso. Hold for 2-3 seconds.
5. Slowly bring your hands back to your chest. Complete all reps on one side before switching.

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2. Dumbbell Suitcase Carry

An excellent anti-lateral flexion exercise that mimics carrying heavy objects.

1. Stand tall with a dumbbell or kettlebell in one hand, as if holding a suitcase.
2. Engage your core to keep your torso perfectly upright. Don’t let the weight pull you to the side.
3. Walk forward for the prescribed number of steps, maintaining a proud chest and level shoulders.
4. Turn around, switch hands, and walk back.

3. Standing Cross-Body Crunches

A simple, yet effective movement that uses no equipment.

1. Stand with your feet shoulder-width apart and your hands behind your head.
2. Lift your right knee and simultaneously bring your left elbow toward it, twisting through your torso.
3. Focus on squeezing your abs to initiate the movement, not just pulling with your arm.
4. Return to the starting position with control and repeat on the other side.

4. Wood Chop (High to Low)

This dynamic exercise targets the obliques through a rotational pattern.

1. Stand with your feet shoulder-width apart, holding one dumbbell with both hands.
2. Start with the weight up and outside your left shoulder, your arms extended.
3. In a fluid motion, “chop” the weight down and across your body toward your right hip, rotating your torso and pivoting your left foot.
4. Control the movement as you return to the starting position. Complete all reps before switching sides.

5. Standing Side Bends

This classic movement isolates the obliques.

1. Stand holding a dumbbell in your right hand, your palm facing your body. Place your left hand on your hip.
2. Keeping your back straight and core braced, slowly bend to your right side as far as is comfortable.
3. Use your core muscles to pull your torso back to the starting position. Avoid using momentum.
4. Complete all reps, then switch the weight to your left hand and repeat.

6. March with a Twist

This exercise combines core stability with coordination.

1. Stand tall with your feet hip-width apart and your arms extended in front of you at shoulder height.
2. Lift your right knee toward your chest while simultaneously twisting your torso to the right.
3. Lower your leg with control and return your torso to the center.
4. Repeat on the left side, lifting your left knee and twisting to the left.

7. Overhead Plate Hold

An isometric exercise that challenges core and shoulder stability.

1. Stand with your feet shoulder-width apart, holding a weight plate or dumbbell with both hands.
2. Press the weight directly overhead, keeping your arms fully extended, but not locked.
3. Brace your core tightly to prevent your lower back from arching. Keep your ribs pulled down.
4. Hold this position for the prescribed time, breathing steadily.

To build a well-rounded and resilient midsection, you can integrate these movements into your routine. For more ideas on how to structure your training, explore different standing core exercises.

Read more: Daily Ab Workout: How Often, How It Works, and What to Do

Do Standing Ab Exercises Burn Fat?

All exercise burns calories, which contributes to fat loss. However, no exercise can “spot reduce” fat from a specific area. The idea that doing ab exercises will burn fat directly from your stomach is a persistent myth. Fat loss occurs systemically – your body draws energy from fat stores all over, not just from the area that is being worked (4).

Standing ab exercises, particularly compound movements such as wood chops or suitcase carries, recruit a lot of muscle and can have a higher caloric expenditure. 

However, the primary driver of fat loss is a consistent calorie deficit (5), which is achieved through a combination of diet and total physical activity. While standing ab exercises contribute to your daily calorie burn, their main benefit is building a strong, functional core.

Can Standing Abs Give You a Six-Pack?

A visible “six-pack” is the result of two things:

1. Developed rectus abdominis muscles.
2. A low enough body fat percentage to make those muscles visible.

Standing ab exercises can certainly help with the first part. By challenging your core muscles, including the rectus abdominis, you can stimulate hypertrophy (muscle growth) and make them more pronounced (3). 

However, if those muscles are covered by a layer of subcutaneous fat, they won’t be visible. For most men, abs may become visible at around 15% body fat or lower, and for women, around 20% or lower (6). Therefore, achieving a six-pack requires a dedicated nutrition strategy to reduce overall body fat in addition to consistent core training.

Those who are looking to build a complete training plan could consider combining these exercises into various standing core workouts.

Read more: Beginner 11 Line Abs Workout (No Equipment)

What Are Some Common Mistakes in Standing Ab Workouts?

To get the most out of your training and avoid injury, look out for these common errors:

• Using Momentum: A frequent mistake is swinging the weight or rushing through reps. Each movement should be slow and controlled, focusing on muscle contraction rather than momentum. For example, during side bends, avoid rocking your hips to lift the weight.
• Arching Your Lower Back: During overhead movements or Pallof presses, it’s easy to let the lower back arch (lumbar extension). This changes the stress on your abdominals and may lessen the strength of their contraction. Actively brace your abs and keep your ribcage down to maintain a neutral spine.
• Neglecting Breathing: Many people hold their breath during core exercises. Proper breathing is essential. A good general rule is to exhale on the exertion (the hardest part of the movement) and inhale on the return. For isometric holds, breathe steadily and continuously.
• Leaning or Tilting: In exercises such as the suitcase carry, the goal is to resist lateral flexion. Leaning away from the weight defeats the purpose. Keep your torso completely vertical.

If you’re short on time, but still want to see results, consistency is more important than duration. You can get an effective session with a quick ab workout.

Frequently Asked Questions

• Can standing reduce belly fat?

Standing burns more calories than sitting, so increasing the amount of time you spend on your feet can contribute to a greater overall daily energy expenditure (7). However, standing alone won’t specifically target belly fat. Fat loss is a result of a sustained calorie deficit from your overall diet and activity level.

• What is the hardest ab exercise ever?

The “hardest” exercise is subjective and will depend on an individual’s strengths and weaknesses. However, movements that require a high degree of stability, strength, and body control, such as the dragon flag or a full front lever, are often considered to be among the most challenging ab exercises.

• Is 20 minutes of abs a day enough?

Your abdominal muscles are like any other muscle group and need time to recover and adapt. Training them for 20 minutes every single day is likely unnecessary and could lead to overtraining. A focused, intense 10-15 minute ab workout performed 2-3 times per week is more than sufficient for most people to build strength and muscle (8).

• What time should you stop eating to lose belly fat?

The time you stop eating doesn’t directly impact belly fat loss. Total daily calorie intake is what matters most. The idea that eating late at night causes weight gain is a myth – a calorie is a calorie regardless of when you consume it. What’s more important is creating a consistent calorie deficit throughout the day.

• What exercises burn the most calories?

Full-body, compound exercises that engage large muscle groups are the most effective for burning calories. Activities such as sprinting, rowing, kettlebell swings, burpees, and heavy resistance training (squats, deadlifts) will burn significantly more calories in a given period than isolated exercises such as bicep curls or crunches.

The Bottom Line

Moving your core training from the floor to your feet can unlock new levels of functional strength and stability. These exercises not only build a strong midsection but also enhance your ability to move efficiently and powerfully in daily life. By focusing on proper form, controlling each movement, and challenging yourself consistently, you can build a truly resilient core that supports all your fitness goals.