This standing abs workout prioritizes strength and posture over a flat stomach.
Hey, no shame there.
In Part A, you’llactivate your core, preparing your muscles for the work to come.
Getty Images.
Finally, in Part C, you’ll focus on core stability by working on yourbalance.
These standing abs exercises will challenge your core as you fight to remain upright and stable.
How it works:Do 1 set of the moves labeled A for the suggested amount of time.
Rest up to 1 minute in between sets.
Don’t forget to end with somepost-workout stretches.
What you’ll need:2 light kettlebells and 1 light or medium resistance band
A.
Alternating Knee-to-Chest Hold
A.Stand with feet hip-width apart and right side of body nextto the wall.
Holding the wall with right handfor balance, hug left knee into chest with left hand.
C.Lower left foot to ground.
Then, hug right knee into chest with left hand while right hand remains on the wall.
E.Lower right foot to ground.
To progress, avoid using the wall for balance.
Continue alternating for 60 seconds.
Take two steps backward so torso is slightly leaning toward wall.
B.Drive hands into the wall to create tension in the core, as if in a vertical plank.
Quickly drive right leg toward chest and back to the ground without allowing right foot to touch the floor.
Repeat for 30 seconds.
Switch sides; repeat.
A. Kettlebell Side Bend
A.Stand with feet hip-width apart and hold a kettlebell in right hand.
Left hand resting on left hip.
B.Engage core and lower kettlebell toward right knee until you feel a pull in left obliques.
Shoulders and hips face forward throughout the movement without rotating.
C.Exhale and pull kettlebell up toreturn to standing.
B.Drive right knee up toward chest while maintaining balance on left legand squeezing glutes.
C.Lower right knee down toward the ground and immediately drive right knee back up toward chest.
To modify, lightly tap right toes on the ground before driving back up.
Extend right arm out to side a few inches away from hip.
B.Keeping core engaged, raise right knee up and in toward chest, balancing on left leg.
Hold for 30 seconds.
Switch sides; repeat.
Stand closer to the anchor point for lower resistance and further from the anchor point for more resistance.
B.Hold the resistance band with both hands in front of chest with elbows slightly bend.
Keep feet hip-width apart, knees slightly bent, andcore engaged.
C.Straighten arms to press hands away from body.
This is the starting position.
D.Slowly move hands in small, controlled circles in a counter-clockwise direction.
Repeat for 30 seconds.
Switch to face the opposite direction; repeat.
B.Exhale and rotate torso toward left, stopping when you feel a pull in right obliques.
Feet should remain in place so that only upper body is rotating.
C.Inhale and return to center.
Do 10 reps. Switch sides; repeat.
C. Kettlebell Overhead Marches
A.Stand with feet hip-width apart holding a kettlebell in each hand.
B.March in place slowly, driving each knee in toward chest while maintaining balance on the other foot.
Repeat for 30 seconds.
Extend arms overhead and grab the resistance band with both hands.
Feet are hip-width apart.
Arms remain overhead with slight bend in elbows.
Drive right knee in toward chest, then lower right leg to the ground.
Extend arms overhead and grab the resistance band with both hands.
Feet are hip-width apart.
Arms remain overhead with slight bend in elbows.
D.Drive right knee in toward chest, then lower right leg to the ground.
Continue alternating for 30 seconds.
Pivot left foot 45 degrees to the left.
Left arm is hanging at side.
B.Look up at the kettlebell and rotate torso slightly to open chest toward the kettlebell.
C.Continue hinging as far as possible without recruiting back muscles or bending at waist.
Pause, then reverse the movement to return to the starting position.
Do 8 reps per side.
