Intense Standing Abs Workout – 15 Min Abs Workout – No Equipment
If you want to work your abs without lying on the floor or using any equipment, this workout is for you. This 15-minute routine will challenge your core muscles from every angle with standing exercises that target your upper, lower and oblique abs. You will also burn some calories and improve your balance and posture along the way.
Benefits of Standing Abs Workout
Standing abs exercises have several advantages over traditional floor-based ab exercises. Here are some of them:
- They engage more muscles: When you stand up, you have to use more stabilizer muscles to keep your balance and support your spine. This means you work not only your abs, but also your lower back, glutes, quads and calves.
- They are more functional: Standing abs exercises mimic movements that you do in everyday life, such as twisting, bending and reaching. This helps you improve your core strength and stability for activities like lifting, carrying and rotating.
- They are safer for your spine: Lying on the floor can put pressure on your lower back and neck, especially if you have poor form or existing injuries. Standing up allows you to maintain a neutral spine alignment and avoid unnecessary strain on your discs and nerves.
- They are more convenient: You don’t need a mat or any equipment to do standing abs exercises. You can do them anywhere and anytime, whether at home, at the gym or outdoors.
The Workout
This workout consists of 10 standing abs exercises that will work every part of your core. You will do each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the whole circuit twice for a total of 15 minutes.
Before you start, make sure to warm up with some dynamic stretches or light cardio for 5 minutes. Also remember to keep your core engaged throughout the workout by pulling your belly button towards your spine.
Here are the exercises:
1. **Reach Crunches + Iso Leg Raise**: Stand with one leg lifted off the ground and bent at 90 degrees. Reach both arms overhead and then crunch down towards your knee while lowering it slightly. Return to the starting position and repeat on the same side.
2. **Low Plank Elbow to Knee Touch**: Get into a low plank position with your elbows under your shoulders and your body in a straight line from head to heels. Lift one leg off the ground and bring it towards the opposite elbow while keeping your hips level. Return to plank position and repeat on the other side.
3. **Standing Side Crunch**: Stand with one hand behind your head and one arm extended out to the side at shoulder level. Lean sideways towards the extended arm while lifting the same leg up towards it as high as you can without bending it. Return to center position
and repeat on the same side.
4. **Standing Bicycle Crunch**: Stand with both hands behind your head and elbows out wide. Lift one knee up towards the opposite elbow while twisting your torso slightly. Return to center position and repeat on the other side.
5. **Standing Oblique Twist**: Stand with both arms extended out in front of you at chest level,
palms facing each other. Twist your torso to one side while bringing one knee up towards the opposite elbow. Return to center position and repeat on the other side.
6. **Standing Wood Chop**: Stand with both feet shoulder-width apart, holding an imaginary weight or a light dumbbell (optional) above one shoulder. Swing the weight down across your body diagonally while pivoting on your back foot. Bring the weight back up above the opposite shoulder while pivoting again. Repeat on the same side.
7. **Standing Reverse Crunch**: Stand with both hands behind your head, elbows out wide, and knees slightly bent. Lift both legs off the ground, bending them at 90 degrees, and bring them towards your chest while curling your pelvis forward. Lower your legs back down without touching the floor, and repeat.
8. **Standing Windmill**: Stand with both feet wider than shoulder-width apart, toes pointing outwards, and arms extended out sideways at shoulder level. Bend sideways from your waist towards one foot while keeping
