Standing Workout to Get Flat Abs

Are you tired on getting on the hard floor to do crunches? In this post, I share how you can get flatter and tighter abs in less than 30 days without getting on the floor and without any crunches

First, I’ll share what you can do if you don’t have any weights at home. Its very easy to can make a simple (and effect) set. Next I share four great standing abs exercises: Side Bend , Cross Over Toe Touches, Standing Core Stabilization, Standing Bow Extension and Standing Reverse Dumbbell Chop.

Why not just do crunches?

Before we start, you may be asking, “why shouldn’t I just get on the floor and start doing crunches?” Well, you could but these days being on the floor and exercising on any high traffic surfaces could put you more at risk. See How to Clean your home for tips on lowering COVID-19 risk.

Another reason to skip getting on the floor is if you have a history of neck or hip pain. These standing abs exercises are a great alternative and should limit stress to these areas if performed correctly.

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?

Its easy. Most liquid containers found in your kitchen or laundry room such as water bottles,  tubes of laundry detergent, gallon jugs can be converted into hand weights.   

To make a weight, simply fill these containers with water, sand, rocks to add various levels of weight. 

Making Lighter Homemade Weights from Wiki-how

Here are the steps to safely make a weight set at home.

1. 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
2. Make sure each container is in good shape with no cracks or holes
3. Empty, clean, and dry each container
4. Fill the container with water, sand, or even pebbles.  If you want different weights, fill only halfway.
5. Seal container tightly by hand.   To be extra safe, apply a thin layer of glue before sealing
6. If you have a scale, weight of each item after filling. 1 Gallon of water is approximately 8 pounds
7. Label each container with its weigh using masking tape and a Sharpie

Should I Exercise My Abs If I’m Pregnant?

Check with your doctor as your body is currently under a great deal of stress. If you are expecting, I recommend this article, how to get a smaller waist after pregnancy

Four Standing Abs Exercises for flatting your stomach

Time needed: 20 minutes.

Cross Over Toe Touches

This exercises requires no weights and works both sides of your abdominal. Click the video below to watch a complete set of the exercise.

• Stand with feet slightly wider than shoulder length apart
• With right hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your left foot.
• Exhale and smoothly return back to starting position
• With left hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your right foot.
• Exhale and smoothly return back to starting position
• This counts as a single repetition.
• Perform 8-12 repetitions, 3-5 times (sets)

Free: Download CrossOver Toe Touch Abs Exercise video (right click, save as)

Marching Elbow Drive Down (Bow Extension)

This classic Pilates move requires not weights and strengthens the front abdominal muscles. Here’s how to do it:

• Start with Feet, shoulder length apart
• Extend hands above your body
• Shift your weight to your right foot and balance. Tighten your abdominal and back muscles, extend your body long and lift your left foot off the floor.
• Return left foot to floor, and inhale
• 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.

Click here to download Marching Elbow Abs Exercise video (right click, save as)

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 Dumbbell Side Bend

This exercise targets the sides of your abs. For beginners, start with no weights and then transition to a single dumbbell or kettlebell.

Here’s how to do it:

• Hold a dumbbell in one 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.

Click the video below to an example of a Side Bend

Wrapping up the Standing Abs workout for women

In conclusion, yes it’s possible to get your abs in great shape in only 15-25 minutes per day using these four standing exercises. However, it takes consistency — you’ll need to exercise 2-3 times per week to get the best results.

Did you like these videos? If so you can download the entire 10 minutes standing Ab workout as a single video by click here.

TruSkin Facial Serum treats the most common signs of aging including brightness, firmness, fine lines, wrinkles, dark spots & sun spots. Over 15,000 positive customer reviews. Click the link to read more reviews and before-and-after photos

Frequently Asked Standing Abs Exercise Questions

Get Fit Faster

Get access to exclusive workout videos for women by joining Girl Exercising. Click Subscribe below to start. Its free to join, can cancel anytime, and we promise to send you only one email per week

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