Quick Ab Workout: 8 Standing Exercises You Can Do Anywhere

Visible abs are a common fitness goal. You want those defined muscles that are synonymous with a strong core and overall fitness. If not that, you may want a flat stomach to show off at the beach or in your favorite dress. Whatever your reason, abs and core strength are important parts of your overall fitness.

Some may assume that traditional ab workouts mean lying on the floor and doing endless crunches, which can be uncomfortable for certain people or perhaps inconvenient if you don’t have access to a gym or exercise mat. 

However, did you know that there are several effective standing ab exercises that you can do anywhere? Yes, even in the comfort of your own home!

Aside from being convenient and easy to do, standing ab exercises offer a host of benefits.

Read on, as we explore these benefits, as well as eight standing ab exercises that can  strengthen and tone your core.

What is The Best Quick Ab Workout?

In our opinion, the  best quick ab workout is one that can be done in a short amount of time without any equipment. This makes it perfect for those busy days or when you’re traveling and don’t have access to a gym.

Standing ab exercises fit this  criteria perfectly, as they can be done in just a few minutes and require no equipment.

You might find that standing ab exercises offer more pack for your punch, compared to traditional ab workouts, as they:

Engage Your Entire Core

Unlike traditional ab workouts, which primarily focus on the rectus abdominis (the six-pack muscles), standing ab exercises engage multiple muscle groups including the obliques, transverse abdominis, and lower back muscles.

Think of your core as a band around your midsection. It works as a unit, and all the muscles need to be strong to support your posture and daily movements (1).

Improve Balance and Stability

Standing ab exercises require you to maintain balance and stability while performing the movements, which in turn strengthens your core and improves overall balance and stability. This is especially important for older adults and those who, due to injuries, want to improve their functional movement (2).

Burn More Calories

Many standing ab exercises incorporate full-body movements that engage larger muscle groups, leading to a higher calorie burn, compared to traditional ab workouts. Plus, these exercises can also help increase your heart rate, making them a great addition to your cardio or overall routine.

Bear in mind that fat loss is a crucial component of an ab workout; your muscles will only be visible if there is minimal fat covering them (3). This means, the calorie burn from standing ab exercises when combined with an appropriate caloric intake for your body, can help you achieve those visible abs faster.

Reduce Lower Back Pain

Floor-based ab exercises can put strain on your lower back, especially if you have lower back pain or a weak core. Standing ab exercises take the pressure off your lower back and focus on strengthening the entire core, which can help alleviate pain and discomfort (1).

Enhance Posture

You might find standing ab exercises more intuitive. They tend to mimic movements that we do in our daily lives, such as twisting, bending, and reaching. Thus, incorporating them into your workout routine could improve your postural alignment (1).

Less Risk of Injury

Poor form during traditional ab exercises can lead to strain or injury. Standing ab exercises are generally more low-impact and have a lower risk of injury, making them an excellent choice for beginners.

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What Is The Quickest Way To Get Abs?

The quickest way to get abs is by combining a healthy, calorie-controlled diet with a regular exercise routine that includes both cardio and strength training. This takes time, consistency and effort.

While there is no magic formula for getting visible abs overnight, the following tips can help:

Focus On Overall Fat Loss 

Visible abs are only achievable when there is minimal fat covering them. Aim to lose excess weight through a combination of a calorie deficit and regular exercise.

Incorporate Compound Exercises 

Exercises such as squats, deadlifts, and lunges engage multiple muscle groups, boosting calorie burn and building lean muscle mass effectively (4).

Don’t Neglect Your Diet 

Regardless of how many ab exercises you perform, results are futile without a solid diet. Strive for a balanced diet rich in protein, healthy fats, and complex carbohydrates (5).

Stay Consistent 

Consistency is crucial for achieving abs. Commit to your workout routine and maintain a healthy diet for the best results.

Read more: The Ultimate Gym Workout Plan for Female Beginners

8 Standing Ab Exercises You Can Do Anywhere

There are countless standing ab exercises to choose from, but here are seven effective ones that you can incorporate into your workout routine:

1. Standing Side Crunch
2. Standing Cross Crunch
3. Lateral Leg Lifts
4. Reverse Lunge with Twist
5. Standing Pelvic Tilts
6. The Windmill
7. The Woodchopper
8. Balance and Reach

1. Standing Side Crunch

The Standing Side Crunch primarily targets the obliques, those muscles on the sides of your abdomen. Engaging these muscles helps build a toned waistline, crucial for visible abs. By incorporating this exercise into your quick ab workout at home, you can enhance core strength as well as improve your balance.

Steps:

1. Stand with feet hip-width apart and hands placed behind your head.
2. Keep your shoulders down and back, engaging your core.
3. Lift your right knee toward your right elbow, crunching your side.
4. Maintain a controlled motion; don’t jerk your body.
5. Lower your right leg back down slowly.
6. Repeat the movement on the left side.
7. Alternate sides for 10-15 repetitions.
8. Focus on your breathing; exhale as you lift and inhale while lowering.
9. Keep your torso upright to maximize engagement.
10. Aim for 2-3 sets to feel the burn.

2. Standing Cross Crunch

As the name implies, the Standing Cross Crunch works both the obliques and the transverse abdominis, enhancing core stability. This exercise is an excellent addition to any quick ab workout for guys or beginners, requiring no equipment to set up.

Steps:

1. Stand tall with feet shoulder-width apart, arms extended out to the side.
2. Lift your right knee as you twist your torso to the left.
3. Bring your left elbow down towards your right knee.
4. Maintain your balance and avoid leaning too far forward.
5. Return to the starting position and repeat on the other side.
6. Alternate sides for 12-15 repetitions.
7. Keep your movements fluid, linking breath and motion.
8. Focus on squeezing your core throughout the exercise.
9. Perform 2-3 sets for the best results.
10. Enjoy the motion; feeling the crunch means it’s working!

3. Lateral Leg Lifts

Lateral Leg Lifts engage the hip flexors and obliques, helping to sculpt your sides while strengthening your overall core. They fit seamlessly into any quick ab workout gym or at home, making them incredibly versatile.

Steps:

1. Stand with feet together, arms at your sides.
2. Shift weight onto your left foot as you lift your right leg out to the side.
3. Keep your core engaged for balance.
4. Hold the lifted position for a moment, feeling the engagement.
5. Lower your right leg back down slowly.
6. Repeat this lift for 10-12 repetitions before switching sides.
7. Make sure to keep your torso upright.
8. Aim for controlled movements; avoid swinging your leg.
9. Perform 2-3 sets per side to increase intensity.
10. Your hip flexors will thank you later!

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4. Reverse Lunge with Twist

This dynamic move engages the entire core, particularly the lower back and obliques. It’s a powerhouse for anyone seeking a quick ab workout, especially useful for females looking to enhance their routines.

Steps:

1. Stand tall, with your feet hip-width apart and hands on your hips.
2. Step back with your right foot into a lunge while keeping your left knee anchored above your left ankle.
3. As you lunge, twist your torso towards your front knee.
4. Return to standing while pulling your right leg back to meet your left.
5. Alternate sides and repeat for 10-15 repetitions.
6. Keep your movements steady and controlled to maintain form.
7. Engage your core throughout the lunge and twist.
8. Perform 2-3 sets while maintaining focus.
9. Don’t forget to exhale as you twist!
10. Feel the stretch and engage your core in unison.

5. Standing Pelvic Tilts

Although simple, Standing Pelvic Tilts effectively recruit the transverse abdominis, which is critical for core stability and those elusive visible abs. This exercise is perfect for anyone, making it an ideal quick ab workout beginners can start with immediately.

Steps:

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Place your hands on your hips for guidance.
3. Tuck your pelvis under gently, tilting your hips forward.
4. Tighten your abdominal muscles while holding the tilt.
5. Release slowly back to the starting position.
6. Repeat the movement for 12-15 repetitions.
7. Focus on quality over quantity, ensuring each tilt engages your core.
8. Enjoy the stretch across your lower back.
9. Aim for 3 sets to truly feel the benefits.
10. It’s a simple move with serious impact!

6. The Windmill

This exercise not only works the abdominals but also engages the shoulder muscles and improves flexibility. It’s perfect for a quick ab workout with no equipment needed, and can vary in intensity based on your movements.

Steps:

1. Stand with feet shoulder-width apart and arms extended sideways at shoulder level.
2. Bend to the right, lowering your right hand towards your right foot while raising your left arm.
3. Pivot through your hips and focus on keeping your legs straight.
4. Return to the starting position with control.
5. Repeat on the opposite side.
6. Alternate movements for 10-12 repetitions per side.
7. Focus on your breathing; inhale as you lower and exhale while raising.
8. Perform 2-3 sets, feeling the twist in your core.
9. Ensure each movement is deliberate for maximum engagement.
10. You’ll feel your flexibility and stability improve over time!

7. The Woodchopper

A powerful rotational movement, the Woodchopper engages multiple core muscles, enhancing strength and promoting defined abs. This exercise is especially effective in any quick ab workout for guys and can be done in any space.

Steps:

1. Stand with feet shoulder-width apart, hands clasped together.
2. Rotate your torso to the right, bringing your hands up overhead.
3. As you pivot your feet, swing your arms downwards diagonally toward your left knee.
4. Keep tension in your core throughout the movement.
5. Reverse the motion and return to the starting position.
6. Complete 10-12 repetitions before transitioning to the opposite side.
7. Engage your glutes as you rotate.
8. Control your movements, focusing on core engagement.
9. Feel free to modify the pace to match your fitness level.
10. Let the rhythm inspire your workout!

8. Balance and Reach

Finally, Balance and Reach connects your core engagement with stability. This exercise not only activates core muscles but also improves overall coordination. It suits perfectly into a quick ab workout for females, empowering them to work on balance as they tone.

Steps:

1. Stand tall, feet hip-width apart, and arms at your sides.
2. Lift your right leg off the ground, bending at the knee.
3. Reach forward with your left hand while extending your right leg back.
4. Keep your core tight to maintain your balance.
5. Hold the position for a count of three before returning to standing.
6. Switch legs and repeat for 10-15 repetitions.
7. Focus on control and balance throughout

Read more: Home Pilates Workout Guide: Strengthen Your Core

Quick Standing Ab Workout Plan

Total Workout Time: Approximately 20 minutes

Standing Side Crunch

• Reps: 15 per side
• Sets: 2
• Rest: 30 seconds between sets

Standing Cross Crunch

• Reps: 15 per side
• Sets: 2
• Rest: 30 seconds between sets

Lateral Leg Lifts

• Reps: 15 per side
• Sets: 2
• Rest: 30 seconds between sets

Reverse Lunge with Twist

• Reps: 12 per side
• Sets: 2
• Rest: 30 seconds between sets

Standing Pelvic Tilts

• Reps: 20
• Sets: 2
• Rest: 30 seconds between sets

The Windmill

• Reps: 12 per side
• Sets: 2
• Rest: 30 seconds between sets

The Woodchopper

• Reps: 12 per side
• Sets: 2
• Rest: 30 seconds between sets

Balance and Reach

• Reps: 10 per side
• Sets: 2
• Rest: 30 seconds between sets

Note: This workout is designed to be completed in about 20 minutes, emphasizing core engagement and balance. Adjust rest periods as needed to suit your fitness level.

Our Core Calisthenics blog has advanced core exercises you can try.

Can a 5 Minute Ab Workout Be Effective?

A 5 minute ab workout may not provide drastic visible results right away. However, it can still be an effective way to strengthen and tone your core when done consistently and with proper form.

One way to use the 5 minutes efficiently is to practice stomach vacuums.

Stomach vacuums involve pulling your abdominal muscles in as far as possible and holding for a few seconds before releasing. This exercise can be done standing, sitting, or lying down, making it perfect for fitting into a quick ab workout routine.

In 5 minutes, you may be able to complete 3-4 sets of stomach vacuums, which can engage and strengthen your core muscles.

You can even complete a circuit of ab exercises within 5 minutes. With minimal rest periods before each exercise, you can likely accomplish a lot in just 5 minutes. Keep in mind, when you are lifting you are actively engaging your core so even if you are not specifically targeting your abs, they are still working to keep you balanced throughout any movement in the gym. 

How Many Abs Exercises Should I Do a Day?

You can do as many (or as few) abs as you want in a day, that said, it is important to listen to your body and not overdo it.

The National Center for Biotechnology Information recommends targeting the core muscles 2-3 times per week with exercises that engage all muscle groups. This includes exercises for the upper abs, lower abs, and obliques (4).

Furthermore, a rounded approach that engages all muscles is preferable to doing endless crunches.

Remember, rest is essential for muscle growth and recovery. Therefore, it is important to give your abs a break in between workouts and not do ab exercises every day. As mentioned above, your abs will be engaged when performing lifts in the weight room. They will still be targeted when exercising, even if they are not being directly worked on. 

Can I Get Abs In 30 Days?

In 30 days, you can make significant progress towards visible abs. However, whether or not you achieve visible abs in that time frame depends on various factors such as diet, genetics, and overall fitness level.

If your goal is to get visible abs in 30 days, focus on incorporating a healthy diet with consistent exercise that targets all core muscles. This can include a mix of strength training and cardio to burn fat and build muscle.

FAQs

• Can You Get Abs In 2 Weeks?

Achieving visible abs in just two weeks is highly challenging for most individuals. Individuals that would be able to get visible abs within 2 weeks would need to already have a low body fat percentage as is. Significant changes typically require a longer timeframe, as it involves reducing body fat through diet and exercise while building core strength. Focus on consistent workouts and a balanced diet to see gradual improvements.

• Can I Hit Abs Everyday?

While you can train your abs daily, it’s essential to listen to your body and avoid overtraining. The abdominal muscles, like any other muscle group, benefit from rest and recovery. Aim for 2-3 focused core workouts each week (4), allowing time for healing in between sessions.

This Chair Yoga Abs routine is low impact and senior-friendly.

• Will 100 Crunches a Day Give You Abs?

Performing 100 crunches daily alone is unlikely to lead to visible abs. Abs are primarily revealed through low body fat levels, which require a combination of cardiovascular exercise, strength training, genetics, and a healthy diet. Crunches can strengthen your abdominal muscles but should be part of a broader fitness strategy.

• Does Running Give Abs?

Running can contribute to developing abs by helping to burn fat, which is essential for revealing toned abdominal muscles. Additionally, it engages your core for stability during the activity. For the best results, combine running with targeted core exercises and a healthy diet to reduce overall body fat.

The Bottom Line

A quick ab workout can be an effective way to strengthen and tone your core muscles without spending hours at the gym. With the right exercises, proper form, and the appropriate calorie intake for your body, you can see results in no time. .

Standing ab exercises can provide numerous benefits such as improved balance, stability, and core strength. The key is to perform the exercises correctly and consistently, with a balance between exercise and rest/recovery days.