Standing ab workout: 11 exercises for a stronger core | XpertsReviews.com

Exercises like pumps, crackles, boards and Russian twists and turns involve the hands, forearms, buttocks or backs touching the ground. But what happens if you don’t want to sit or lie down or use your hands to touch the ground or the padded carpet, and always work on your abs? In this case, standing AB training is what you need to do. You can stand up and do the exercises without sitting to strengthen your heart. It is an effective floor -free training option that can initiate your basic muscles, as well as also improve stability and balance.

What is a standing AB training?

Standing AB training includes a set of exercises that are done in a standing position and do not require seated or lying. “These exercises activate the muscles of the heart, including the rectus abdominis, transverse abdominis, obliques, lower back muscles and also certain muscles of hips and glutes,” explains the expert in puri fitness.

The muscles of the heart play a key role in our movement. They help stabilize the spine and the basin, which is essential for walking, running, jumping and launching, according to an analysis published in the International Journal of Public Health and Medical Research.

“In a standing position, the body works against gravity, which exercises more the muscles of the heart,” explains the expert. Exercises that target the nucleus are effective in getting rid of muscle fatigue caused by a prolonged session, according to research published in Scope. Standing AB training is also effective in building functional strength and improving the body posture, which is important. After all, bad posture can cause back or neck pain and headache, according to Harvard Health Publishing.

Standing AB training: exercises for your heart

Here are some exercises that can be easily performed and included in Standing AB training:

1. Torso twist

• Start straight, keeping your arms straight at the front.
• Turn your upper body from one side to the other, hands stretched to the extreme rear.

This exercise should be part of the standing AB training, because it reduces belly fat and targets the transverse muscles of the abdomen.

2. High knee exercise

• To perform the high knee exercise, stay straight.
• Start jogging in one place by moving your knees to your fast moving chest.

“This exercise helps to tone the muscles of the heart, burns calories and improves the strength of the lower abdominal muscles,” explains the expert.

3. Inverted slit twist

• Stay with your feet with the shoulder width and keep a dumbbell in front with both hands.
• Now take a leg towards your back and bend, lowering your knee to the ground.
• Pivot your chest and move your arms while holding the igniter to the right and on the left, twist your body, then return to the center. You can change the legs and repeat the same movements.

Adding weight to your standing AB training can make it more difficult.

4. Lift to one leg

• Lift your legs directly and keep them parallel to the ground for a few seconds, straight back and knees.
• Stand straight with your hip width and tighten your abdominal muscles when you raise your leg.

“This is an effective exercise that strengthens abdominal and lower nuclei muscles,” explains Puri.

5. Air March

• Lift your knees in a walking movement while raising your hand and holding a dumbbell.
• While holding a dumbbell upstairs simultaneously, you must walk in the place by lifting your leg by folding your knees at 90 degrees.
• Pass the dumbbell towards the other side of the arm and repeat.

It helps activate the upper and lower muscles of the body, including the whole nucleus.

6. Cosules standing from cracks

• Stand straight by placing your two hands behind your head.
• Lift a knee in an ascending direction moving outwards and crunching on the side so that your elbow and your knee meet.
• Turn the opposite elbow to touch your knee and repeat the same steps with the other side.

It is a variation of crackles that targets the upper area of ​​abs and obliques.

7. Woodchop with dumbbells

• Take a dumbbell in a hand while slightly widening the width between your legs.
• Move the igniter upwards and reach it above.
• Fold your knee slightly inside towards the other leg towards the floor, turning your chest and swing the igniter.
• Cross your other leg back.
• Then lift the ignition again above the head, repeating the movement up and down.

Halpel Woodchop should be the goard of standing AB training because it targets the rotation nucleus and the oblique parts of the body.

8. Crunch with standing bikes

• Stand straight by placing your two hands behind your head and your legs aligned with the width of the hip.
• Lift a knee in one direction up to the top to your chest and turn the opposite side elbow to touch your knee.
• Then go to the other and repeat the same steps with the other side elbow and the knees.

This exercise implies both the movements of the hand and the legs and targets the upper area AB and oblique.

9. Standing climber

• Make a position as you climb a wall or a mountain, supporting your hands with a wall.
• Lift your knee at the hip, extending the opposite arm upwards.
• Change the sides by raising the knee up and the opposite hand over your head, moving your leg and hands alternately.

“This is a simple and effective exercise that targets the nucleus and ABS, improving the aerobic form and burning calories,” explains Puri.

10. Toe toe cross-tank is

• Stand straight while keeping your feet at the width of the shoulder.
• Tap your left hand to your right foot (opposite).
• Follow the same step with the other hand.

This exercise should be part of your standing AB training, because it targets the oblique, nucleus and hamstring muscles.

11. Standing pike crunch

• To perform this nucleus strengthening exercise, keep your hands straight in an upward direction above your head while standing straight.
• Then keep the tight nucleus.
• Bring a straight leg in front of your body and try to touch it with both straight hands; Right now, give a slight rear turn to make a crunch.

“This exercise is essentially an increase in standing legs with a crunch. It helps to develop the force of the nucleus by targeting the abdominal muscles, ”explains the expert.

Who shouldn’t do the standing AB training?

Some people should avoid these exercises:

• People with back problems should note that the regular arc of the back during exercise can put unnecessary pressure on the spine.
• Continuous central exercise can cause tension on hip flexors that can contribute to lower back pain.
• If you have a pre -existing injury, try to do the basic exercises without weight to reduce the risk of injury or additional tension.
• The overexploitation of the muscles can cause muscle pain, so that the elderly must be particularly cautious and carry out controlled movements to avoid any muscle seal and pain of the muscles that contribute to pain.
• Those who have equilibrium problems should avoid making faster and jerky movements while performing these exercises because they can increase the risk of falling due to stunning.

Standing AB training, which targets AB’s basic muscles, can be an excellent option for those who cannot sit on the ground and perform exercises on the ground. These easy -to -do exercises can help engage the muscles of the heart, which contributes to improving stability and balance. However, people with health problems or injuries should check with their doctor before trying Standing AB training.