11-Minute At-Home Standing Ab Workout for Beginners – OBDiet

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You will love today’s workout if you don’t like doing ab exercises while lying on the floor. The workout below will allow you to activate your abdominal muscles while standing.

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A standing ab workout burns more calories since you’re engaging different muscle groups at the same time. This workout will even improve your balance.

Chances are you’ve never done some of the exercises in this routine. If that’s the case, spare a few minutes to learn proper form before you start the workout.

Below the workout, I will share pointers to help you perform each exercise properly. Now, let’s to the standing ab workout together!

Here’s a breakdown of the routine:

2 Rounds of…

Wood Chops – 40 Seconds (20 Secs Each Side)

Standing Side Crunch – 40 Seconds (20 Secs Each Side)

Rest 15 Secs

Standing Oblique Twists – 40 Seconds

Standing Oblique Crunch – 30 Seconds (15 Secs Each Side)

Rest 15 Seconds

Standing Knee to Elbow Crunches – 30 Seconds

High Knees – 20 Seconds

Rest 15 Seconds

Lunge with Twist – 30 Seconds

Sumo Side Crunch – 30 Seconds

WOOD CHOPS

Wood chops activate the oblique and rectus abdominis muscles. This exercise also engages your arm and leg muscles.

Remember to squeeze your ab muscles every time you chop down. It’s also important to tilt one leg during each rep to avoid straining your hip joint.

STANDING SIDE CRUNCH

This exercise improves balance since you have to perform it while standing on one leg. Make sure you bend your torso sideways instead of forward in order to activate your oblique muscles.

Feel free to hold on to a wall for support if you lack balance.

STANDING OBLIQUE TWISTS

For this exercise to be effective, you need to keep your ab muscles tight while twisting your torso.

You’ll see in the video that I’m pausing for a second every time I twist my torso. I’m squeezing my abs every time I pose, do the same thing.

STANDING OBLIQUE CRUNCH

This exercise engages your abs, oblique muscles, shoulders, and leg muscles. Perform it at a fast pace in order to get the most out of it.

STANDING KNEE TO ELBOW CRUNCHES

This is the equivalent of bicycle crunches. The goal of the exercise is to raise your knee as you twist your torso in order to bring the knee to touch the opposite elbow. Lift the opposite knee after each rep.

Avoid bending your neck forward while doing this exercise. Keep it in its neutral position.

HIGH KNEES

Most people don’t realize that high knees activate the abdominal muscles. Every time you lift your leg, you engage your core muscles.

Try to do this exercise as fast as possible. Note that wearing ankle weights can make high knees more rewarding.

LUNGE WITH TWIST

Other than building your abdominal muscles, this exercise activates your quads, glutes, and hamstrings.

When lunging forward make sure the knee doesn’t extend past the toes. Also, lower your rear knee slowly to avoid hitting the floor.

SUMO SIDE CRUNCH

Sumo side crunch is a great exercise for activating your oblique muscles. It strengthens your leg muscles and helps improve inner thigh flexibility.

If you enjoyed today’s workout share it with your friends.

Thank you.