5 Standing Ab Exercises To Slim Your Waist in 30 Days — Eat This Not That

5 Standing Ab Exercises To Slim Your Waist in 30 Days — Eat This Not That | XpertsReviews.com

Training your core while standing can be a great way to energize your abs and slim your waistline. In fact, standing ab exercises offer unique benefits over traditional floor-based workouts.

“Because you’re standing, you engage your whole body, increase your heart rate and improve your functional strength,” explains Michael Cummingsdirector of education at BlazePod. “Standing abdominal exercises [activate] not only the core (abs, obliques and lower back) but also the lower body, including the glutes, quads and calves. This integrated movement forces your body to stabilize and balance as you perform the exercises, activating more muscle groups than isolated floor-based abdominal exercises.

Cummings shares with us his five best standing ab exercises to get a slim waistline in 30 days.

The exercises

1. Standing oblique crunch

“This exercise targets the oblique muscles, which are responsible for the side-to-side movements of your torso, helping to slim and tone your waist,” Cummings tells us. “It’s dynamic and engages your balance and stability when standing, increasing calorie burn compared to floor sit-ups.”

How to do it:

  1. Stand straight with your feet hip-width apart and your hands placed on the back of your head.
  2. Lift your right knee so that it meets your right elbow, engaging your right oblique as you do so.
  3. Return to the starting position and do the same crunching motion on the other side.
  4. Continue to alternate.
  5. Perform 3 sets of 15 to 20 repetitions on each side.

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2. Standing bike

“Standing cycling mimics the motion of cycling on the ground, but provides more leg engagement, improving calorie burn and functional core strength,” says Cummings. “This move engages both your upper and lower abs while toning your obliques.”

How to do it:

  1. Stand straight with your feet hip-width apart and your hands behind your head.
  2. Lift your right knee up to your chest, rotate your torso and bring your left elbow to meet your knee.
  3. Repeat on the other side and continue alternating.
  4. Perform 3 sets of 20 to 30 repetitions (10 to 15 on each side).

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3. Dumbbell side curls

illustration of standing dumbbell side bends
Shutterstock

“This exercise isolates the obliques while allowing greater resistance using a dumbbell,” Cummings points out. “The movement helps tone the sides of your waist and improves spinal flexibility. By using a weight, you can intensify the workout and stimulate muscle growth.”

How to do it:

  1. Stand straight with your feet shoulder-distance apart.
  2. Hold a dumbbell in one hand at your side.
  3. Bend your torso toward the side where the dumbbell is, lowering the weight toward your knee.
  4. Return to standing, tightening your obliques.
  5. Perform 3 sets of 12 to 15 repetitions on each side, using as heavy a dumbbell as comfortably possible.

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4. Cut wood

dumbbell wooden chopper exercise illustrationdumbbell wooden chopper exercise illustration
Shutterstock

“Wood cuts target the entire core, particularly the transverse abdominals, including the obliques, abs, and lower back, as well as the shoulders and legs,” says Cummings. “This rotating movement is excellent for slimming your waist by working on muscle definition and improving coordination.”

How to do it:

  1. Stand straight with your feet shoulder-width apart on the floor, holding a medicine ball, dumbbell, or resistance band with both hands.
  2. Start with the weight on one shoulder and twist your body to bring the weight diagonally to your opposite hip.
  3. Reverse the movement to return to the starting position.
  4. Perform 3 sets of 12 to 15 reps on each side, completing all reps on one side before switching to the other.

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5. High Knee with Twist

“This exercise combines a cardiovascular movement with a trunk twist, [effectively targeting] “Do the obliques while increasing your heart rate,” says Cummings. “It’s a great way to engage the core, improve coordination and burn calories, helping with overall fat loss around the waist.”

How to do it:

  1. Stand straight with your feet hip-width apart and your arms at your sides.
  2. Lift your left knee toward your chest, rotating your torso so your right elbow meets your knee.
  3. Return to the starting position and alternate sides, keeping a quick pace.
  4. Perform 3 sets of 20 to 30 repetitions (10 to 15 on each side).

Alexa Mellardo

Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa

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