15 Ab Exercises You Can Do While Watching Netflix Standing

We will bicycle kick our way through almost anything, and we adore plank holds just as much as the next lady. However, if you’re seeking for new core exercises that don’t entail face-planting Superman-style onto a filthy training mat, we have the perfect solution. In actuality, we are aware of 15.

Some of the most underappreciated workouts in the fitness industry are these standing ab exercises. Standing ab exercises target your whole core, including your back and glutes, to help you shape, tone, and build one of the most significant muscle groups in the body, just like the crunches, sit-ups, and toe taps you love (or hate).

Standing ab exercises are functional, as opposed to the typical mat exercises, in that they coordinate with your natural body motions to simulate how you would use your muscles in everyday life, for as when carrying groceries, mowing the lawn, or deep cleaning the bathroom. They lessen the stress on your neck, back, knees, and wrists while also supporting long-term stability and balance (especially if you experience any difficulty getting up off the ground). Furthermore, they need little equipment and space and may be performed anywhere.

Brittany Lupton, a Fit Body App trainer, shared her go-to standing ab workouts with us so you can get started. If you want to show off in the gym or bust a move in your living room, have a light dumbbell, kettlebell, or barbell plate close by for when the occasion calls for it. You may even substitute a full jug of water or laundry detergent if you don’t have weights; just make sure it’s manageable to carry.

1. Cross Body Chop

Step 1: Hold one weight in both hands (or use bodyweight as demoed). Extend your arms up overhead to one side, then squat down slightly while rotating your torso to the opposite side as your arms follow, extending down toward your toes.

Step 2: Stand up, using your obliques to lift your torso up and over, extending your arms back up towards the starting position. Complete 15 reps, then switch sides and repeat.

2. Cross Body Leg Lift

Step 1: Standing tall, place both hands behind your head.

Step 2: Engaging your core, lift one straightened leg up while extending the opposite arm out to reach toward your toes. Keep your spine long and your head lifted (don’t hunch over or arch your back). Extend only as far as your mobility allows. Return to the starting position and complete 20 reps total, alternating sides.

3. High Knee Lift

Step 1: Begin standing extending both arms straight out in front of you so that they’re perpendicular to your body.

Step 2: Lift one knee up to hip height, engaging your core to maintain balance. Return to the starting position and complete 20 reps total, alternating sides.

4. Leaning Obliques

Step 1: Begin standing holding one dumbbell, kettlebell or barbell plate in both hands. Lift the weight up over your head, engaging your core and tucking your hips to avoid arching your back.

Step 2: Slowly, lean to the right keeping your hips square and your arms in line with your torso. Only extend as far as your mobility allows.

Step 3: Squeeze your obliques to bring your upper body back to center and repeat on the opposite side. Complete 20 reps total, alternating sides.

5. Lunge Crunch

Step 1: Begin in a lunge position with your front knee bent at a 90-degree angle and the other leg stretched out behind you. Extend both arms out in front of you at a diagonal.

Step 2: Engaging your core, drive the back knee up and in toward your chest, while swinging your arms down to frame your knee.

Step 3: Extend your leg back to the starting position and repeat. You should be driving your knee up and in as quickly as possible to maintain the explosive movement. Complete 15 reps, then switch sides and repeat.

6. Squat Crunch

Step 1: Place your hands behind your head with your elbows extended out wide. With your feet shoulder-width apart, squat down until your thighs are parallel to the ground (or as low as you can comfortably go). Keep your spine neutral and your chest lifted.

Step 2: Engaging your core, rotate your upper body to the right, bringing your left elbow toward your opposite knee. Keep your hips steady as you twist through your torso.

Step 3: Rotate your upper body to the left side and repeat, completing 20 reps total.

7. Standing Cross Over Toe Touch

Step 1: Begin standing with your feet shoulder-width apart, arms extended out to the side. Hinge forward at your waist, lowering your torso down while reaching your left hand toward your opposite foot.

Step 2: Engage your core to help lift your torso back up to the starting position and repeat on the opposite side. Complete 20 reps total.

8. Standing Bicycle

Step 1: Begin standing, placing your hands behind your head with your elbows extended out wide.

Step 2: With your feet hip-width apart, bring your left knee in toward your chest and across toward your right side. Simultaneously, bring your opposite elbow down toward your lifted knee, squeezing your abdominals throughout the movement.

Step 3: Return to the starting position and repeat on the opposite side. Complete 20 reps total.

9. Standing Leg Lift

Step 1: Begin standing with your feet hip-width apart, arms extended out in front of you, perpendicular to your body.

Step 2: Engaging through your lower abdominals, lift one leg at a time up to about hip height. Lower back down and repeat on the opposite side. Complete 20 reps total.

10. Standing Bird Dog

Step 1: Begin standing with your feet hip-width apart, arms hanging down at your sides. Drive your left knee up and in toward your chest, while simultaneously lifting your right arm up overhead, keeping the arm straight. Use your core to maintain balance.

Step 2: Lower back down and repeat on the opposite side. Complete 20 reps total.

11. Weighted Standing Side Bend

Step 1: Begin standing holding a dumbbell, kettlebell or barbell plate in one hand, letting it hang loosely to one side.

Step 2: Start shifting your torso to the side with the weight, hinging at your waist and lowering down as far as is comfortable.

Step 3: Squeeze through your obliques to help lift your torso back up to the starting position. Continue this movement for 30 seconds before switching to the opposite side.

12. Weighted Core Crunch

Step 1: Begin standing holding a dumbbell, kettlebell or barbell plate in both hands above your head.

Step 2: Drive one knee up and in toward your chest as you simultaneously lower the weight down to tap your knee. Lift the weight back up as you lower your knee to return to the starting position.

Step 3: Repeat on the opposite side, engaging through your core to maintain balance. Complete 20 reps total.

13. Weighted Standing Rotation

Step 1: Begin standing with your feet shoulder-width apart, arms extending out in front holding one light dumbbell, kettlebell or barbell plate in your hands. (This can also be done using body weight only, depending on your fitness level.)

Step 2: Twist your upper body to one side and let your arms rotate with it, moving through your core and allowing your back foot to pivot as your twist.

Step 3: Return to center and repeat on the opposite side, completing 20 reps total.

14. Standing Side Crunch Leg Lift

Step 1: Begin standing, placing your hands behind your head with your elbows extended out wide. With your feet shoulder-width apart, bring one leg back behind you as if you were lowering down into a curtsy lunge.

Step 2: Keeping your chest lifted, drive the knee back up and out to the side, reaching toward your elbow. Return to the starting position and repeat, completing 15 reps on each side.

15. Lunge Crunch With A Twist

Step 1: Begin in a lunge position with your left leg extended back behind you and your right knee bent. Raise your arms up above your head.

Step 2: Using your core, drive your back knee up and in toward your chest while you simultaneously swing both arms down toward the left side, twisting through your core.

Step 3: Return to the starting position and repeat, completing 15 reps on each side.

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