If you hate crunches with a passion, and the idea of doing sit-ups fills you with dread, then you’ll be pleased to know that you can train your abs on two feet.
The abdominal muscles wrap around your torso, supporting you when you stand, walk and twist or bend, so you can simply add resistance to these movements to increase strength in the area. Exercises like the woodchop and side bend mimic a twisting action most of us do every day, and practicing these movements with weights should make these regular movements easier, as well as supporting good balance and stability.
I asked physical therapist and certified trainer Sydney Franko, who works with athletes at her clinic Recharge Sports, for her top standing abs exercises and she shared this four-move routine.
“This standing abdominal routine is designed to strengthen your core while improving stability and balance,” says Franko. She recommends that you perform 2-3 sets of 10-12 repetitions per side, depending on your fitness level. A dumbbell or kettlebell can be added for extra resistance.
The workout
Franko suggests doing 2-3 sets of 10-12 reps side of the following exercises. Adjust the number of sets and reps to your current fitness level and the weights you have available.
- Standing oblique crunch
- Single-leg deadlift to knee drive
- Woodchop
- Overhead side bend
The exercises
1. Standing oblique crunch
Sets: 2-3 Reps: 10-12 each side
- Stand with your feet hip-width apart and your hands behind your head, elbows pointing out to the sides.
- Lift your right knee to the side, bending your torso so your right elbow comes to meet it.
- Return to the start under control.
- Complete all the reps on one side before switching sides.
2. Single-leg deadlift to knee drive
Sets: 2-3 Reps: 10-12 each side
- Stand with your feet together. If using a weight, hold it in front of you.
- Keeping a straight back throughout, hinge at your hips and lower the weight, letting your left leg lift behind you.
- Push your hips forward to return to standing and lift your left knee up to hip height.
- Pause, then go straight into the next rep.
- Complete all the reps on one side before switching sides.
3. Woodchop
Sets: 2-3 Reps: 10-12 each side
- Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell in both hands in front of you.
- Engage your core and, keeping your torso still throughout, lift the weight to above your right shoulder. Move with control—don't rush the movement.
- Lower the weight across your body to your left hip.
- Slowly reverse the motion back to the starting position.
- Complete all the reps on one side before switching sides.
4. Overhead side bend
Sets: 2-3 Reps: 10-12 each side
- Stand with your feet hip-width apart, holding a dumbbell or kettlebell in both hands overhead.
- Engage your core and slowly bend to one side.
- Return to the center and repeat on the other side.
- Continue, alternating sides each rep.
