Standing Workout to Get Flat Abs
Are you tired on getting on the hard floor to do crunches? With a simple pair of dumbbell or kettlebells, you can get your abs muscles flatter in less than 30 days while standing.
What If I don’t have any weights?
If you do not have any weights available, you can start with no weights today. The standing exercises will still work albeit slower.
How do I make weights at home?
There are several containers that that you can use instead of weights including water bottles, tubes of laundry detergent, gallon jugs. You can fill these containers with water, sand, rocks to add various levels of weight.
Here are the steps to safely make a weight set at home.
- Gather 1-4 containers of equal size. I recommend starting with two 20 oz water bottles and two 1 Gallon jugs of the same size and shape. You must be able to easily grab the container so its best if it has a handle
- Make sure each container is in good shape with no cracks or holes
- Empty and clean the container
- Fill the container with water, sand, or even pebbles. If you want different weights, fill only halfway.
- Seal container tightly by hand. To be extra safe, apply a thin layer of glue before sealing
- If you have a scale, weight of each item after filling. 1 Gallon of water is approximately 8 pounds
- Label each container with its weigh using masking tape and a Sharpie
Four Standing Abs Exercises for flatting your stomach
Time needed: 20 minutes.
These 4 easy exercises will quickly tighten and flatten your abs. Target performing a high number of repetitions for each exercise, around 12-14 for best results.
- Standing Dumbbell Side Bend
Hold a dumbbell in each hand, stand with your feet shoulder width apart, legs straight but do not lock your knees.
Keep your neck long, your arms straight down at your sides and your shoulders down.
Slowly allow one hand to lower along your body line toward the outside of your knee, control the movement. Breathe out as you extend.
When you feel a stretch in your side, return to the standing position. Repeat on each side for 3 sets of 10 repetitions.
- Standing Core Stabilization
To complete this waist trimming exercise, grasp one dumbbell with both hands extended in front of you. Your feet are shoulder width apart, do not lock your knees. Breathe out as you rotate your upper body to the right.
Turn your upper body only, pivoting at the waist. Keep your hips forward and your knees soft. Continue twisting at the waist until you feel a stretch in the oblique. Breathe in as you return to center, and after that begin your pivot to the left.
Start with 2 sets of 8 repetitions for this exercise and build up.
- Standing Bow Extension
For this standing Pilates move, the Bow Extension uses only one dumbbell held by both hands.
Extend your hands above your body lined up with your right leg.
Shift all of your weight into your right foot and balance. Tighten your abdominal muscles, extend your body long and lift your left foot off the floor.
Next, pull your left knee and your hands towards each other, meeting knee to dumbbell in front of your waist.
Extend long and repeat.
Do 10 repetitions then shift to the left foot and repeat the exercise on your right side. Complete 4 sets of 10 on each side.
- Standing Reverse Dumbbell Chop
Holding a dumbbell with both hands, bend at the waist and position the weight outside your right knee.
Lower into a shallow squat to reach your knee, keeping your hips forward.
Twist your torso, breathe out as you move, and smoothly bring the weight across your body swinging up and to the left, extending your arms over your left shoulder.
Now return the weight to the starting position by twisting your torso to swing the weight back down, ending at the starting point. This is one full movement.
Repeat the reverse swing 10 times on each side for 3 sets.
I wanted to share a few video examples of the Standing Bow Extension recorded by Tiffany Rothe.
Wrapping up the Standing Abs workout for women
In conclusion, it is possible to get your abs in great shape in only 15-25 minutes per day with these four standing exercises. However, it takes consistency — you’ll need to exercise 2-3 times per week to get the best results.
Are you exercising and not gaining muscle?
If so you could be exercising incorrectly. Download our free 10 Muscle Building Myths For Women Exposed guide
Frequently Asked Standing Abs Exercise Questions
We recommend a kettleball or dumbbell for this exercise. If you do not have any weights available, you can start with no weights
8-14 repetitions per set. If the weight is too heavy for you to make it through 8 repetitions then lower the weight.
Remember that proper form is the most important aspect to concentrate on as you gain strength. Make sure to move your body smoothly through all of the movements described above.
Its important to maintain a healthy diet in order to see the good results. Read more in our article, 5 Myths About Getting Toned Abs and two exercises that actually do work
60-90 seconds per set
2-3 times per week
It isn’t necessarily harder. However, in general women tend to have higher percentage of body fat than men. The higher percentage of body weight can make it more difficult for women to see their abdominal muscles
The best way to for women is to get flat abs fast is through a healthy diet, 8 or more hours of sleep, performing exercises focusing on core strength, and additional exercises targeted at losing weight
Remember don’t over train your abs
Your abs are like any other muscle, they need time to recover and grow. Click the video link below to learn more.
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Disclaimer: This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise
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