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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.
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:
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).
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).
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.
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).
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).
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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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:
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.
Exercises such as squats, deadlifts, and lunges engage multiple muscle groups, boosting calorie burn and building lean muscle mass effectively (4).
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).
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
There are countless standing ab exercises to choose from, but here are seven effective ones that you can incorporate into your workout routine:
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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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Read more: Home Pilates Workout Guide: Strengthen Your Core
Total Workout Time: Approximately 20 minutes
Standing Side Crunch
Standing Cross Crunch
Lateral Leg Lifts
Reverse Lunge with Twist
Standing Pelvic Tilts
The Windmill
The Woodchopper
Balance and Reach
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.
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.
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.
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.
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.
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.
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.
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.
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.
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