Standabs: standing abs that work the core completely –

Abdominal exercises standing up? That’s right. They can be just as effective as those performed on the mat on the floor. If you’re on TikTok and consume fitness content, you must have come across this year’s trend, the #standabs.

Standing ab exercises are great for working muscles throughout your core – from your back to your hips. That’s because you need to develop the strength of the abdomen to stay upright and stable while performing the movements – that your strength and balance. And more: they are also a solution for those who feel a lot of discomfort in their neck or hips when doing sit-ups on the ground. But obviously, if you experience sharp pains during exercise, stop and consult your doctor.

What is Core?

“Core means center”, begins Dayane Giacomazzi, personal trainer founder of D-GYM, a 100% digital gym, partner and linked to Gympass. “A lot of people think that the core is just the abdomen, but the core is the junction of the abdominal structures, quadratus lumborum, glutes and pelvic floor.”

This group is responsible for sustaining the body, and is made up of several important muscles that help in this function – there are 29 pairs of muscles, to be exact. That is why, according to the personal, it is so important to train this region, especially when dealing with issues such as back, knee and hip pain.

THE 11 BEST STAND UP ABDOMINALS

While you shouldn’t skip ab workouts on the floor, standing exercises are a great way to vary your stimuli and make your workout more dynamic.

1. Standing bike

Step 1: Stand with feet hip-width apart, knees slightly bent, hands behind head.

Step 2: Keep your abs tight and lift your left knee as your right shoulder rotates toward your knee.

Step 3: Go down the log as far as you can. Repeat on the opposite side.

2. Standing Leg Raises

Step 1: Stand with feet hip-width apart, knees slightly bent, hands behind your head.

Step 2: Keep your abs tight and lift your left leg up while your right hand reaches for your toes. Keep your back straight and your head up.

Step 3: Lower your back to start. Repeat on the opposite side.

3. Lumberjack

Step 1: Stand with feet hip-width apart, holding a dumbbell end to end. Start in a squat position with your chest lifted, abs tight, and the dumbbell on your right hip.

Step 2: Lift yourself up while rotating the dumbbell (or band) overhead over your left shoulder while contracting your abs.

Step 3: Return to the starting squat position. Repeat on the other side.

4. Dumbbell Knee Raise

Step 1: From a standing position, extend one arm straight up holding a dumbbell and the other arm for balance. Or hold the dumbbell with both hands.

Step 2: Alternate lifting your knees to hip height, contracting your core to maintain balance.

Step 3: Do your desired reps in total, then switch the dumbbell to your other hand and repeat.

5. Standing Oblique Crunches

Step 1: Stand with feet shoulder-width apart. Raise your right arm above your head.

Step 2: Bring your right knee out to the side to meet your right elbow, contracting your obliques.

Step 3: Return to starting position. Repeat on the other side.

6. Halo Dumbbells

Step 1: Stand with feet hip-width apart. Hold a dumbbell end-to-end at your right hip. Slightly bend your knees.

Step 2: Bring the dumbbell to the opposite shoulder and make a halo at the back of your head, ending with the dumbbell at your left hip.

Step 3: Continue alternating your desired amount of reps.

7. Full body circles

Step 1: Stand with feet hip-width apart. Raise both arms and join your hands above your head. Slightly soften your knees and tighten your abdomen.

Step 2: Lean forward at the hips and slowly draw a full circle with your body.

Step 3: After several circles, in one direction, change direction.

8. Obliques

Step 1: Stand with feet hip-width apart, heels in and toes turned out. Bend your knees and hands lightly touching the back of your head.

Step 2: Flex your torso to the right, bringing your right hand to the middle of your right calf.

Step 3: Return to the center. Repeat on the other side.

9. Lunge Crunch

Step 1: Start in a lunge position with your front knee bent at a 90-degree angle. Hands touch the head.

Step 2: Engage your core, lift yourself up, and bring your back knee up and toward your chest as you bring your elbows toward your opposite knee.

Step 3: Return to starting position and repeat. Switch to the right side. Complete 15 reps, then switch sides and repeat.

10. Cross foot tap

Step 1: Stand with your feet shoulder-width apart and extend your arms in a T-position.

Step 2: Engage your core, rotate your torso to the left and bring your right hand to your left foot. Slightly bend your knees if your hamstrings are tight.

Step 3: Return to the starting position and switch to the other side.

11. Chair pose with a twist

Step 1: Stand with your feet together. Engaging your core and inner thighs, bend your knees and send your hips back into a chair pose. Lift your chest and chin up with your hands in a prayer position.

Step 2: Rotate your torso to the right, aiming to bring your left elbow to your right knee. Think of turning from the waist and not turning at the hips.

Step 3: Go back to the start and rotate to the other side.