Standing Ab Exercises: A Fresh Approach to Core Strength

You’re not alone if the thought of planking, sit-ups, or crunches makes you shudder. From the burning sensation in your abs to the mental struggle of getting cozy with a yoga mat, many of us prefer the convenience of standing up for our core workouts. Thankfully, standing ab exercises provide not only a more comfortable alternative but also an effective way to strengthen your core while engaging in everyday movements.

What Are Standing Ab Exercises?

Standing ab exercises target all core muscles, including the abdominals, obliques, and the transverse abdominis, which is the deepest layer of core muscles. According to Kate Rowe-Ham, a certified personal trainer and founder of Owning Your Menopause, these exercises help improve both strength and functional movements, as they mimic how we often use our core in daily life—upright, moving, twisting, and stabilizing.

Kate explains, “They improve posture and balance while being easier on the wrists, shoulders, and lower back. This makes them a brilliant alternative for anyone who struggles with traditional floor exercises.”

How to Do Standing Ab Exercises

Ready to give standing ab exercises a go? Here are three of Kate’s favorite moves:

1. Standing Wood Chop

The standing wood chop is fantastic for building rotational strength and mimics everyday actions like reaching and lifting.

How to Do It:

• Stand with your feet shoulder-width apart and clasp your hands together.
• If using a dumbbell or medicine ball, hold it securely.
• Start with your arms raised diagonally above one shoulder.
• Rotate through your torso and “chop” down across your body toward the opposite hip.
• Return to the starting position with control and repeat.

2. Standing Side Bend

Don’t underestimate this seemingly simple exercise; it directly targets the obliques and supports better posture and spinal alignment.

How to Do It:

• Stand tall with feet hip-width apart.
• You can place your hands behind your head (bodyweight version) or hold a dumbbell in one hand.
• Slowly bend your torso to one side, as if trying to reach your rib toward your hip.
• Squeeze through your obliques to return to the starting position.
• Keep your hips square and avoid leaning forward or backwards.

3. Standing Side Crunch

This is a creative way to engage both your obliques and lower abs, while also improving balance and coordination. Plus, it offers a slight cardio boost!

How to Do It:

• Stand tall with your hands lightly behind your head.
• Drive your right knee up toward your right elbow, crunching through the side of your waist.
• Lower back down and repeat on the same side before switching, or alternate sides.
• For a challenge, hold a light dumbbell or small ball overhead as you bring your elbow and knee together.

Benefits of Standing Ab Exercises

1. Functional Fitness Exercise: Standing ab exercises train your core as it’s designed to function, engaging stabilizers against gravity while you move, making them great for everyday tasks.

2. Improves Balance and Stability: They activate deep stabilizers, such as the obliques and muscles around your spine, helping maintain an upright posture and resist unwanted twists or spills when walking or lifting.

3. Supports Better Posture: Engaging the core in a standing position strengthens the muscles necessary for maintaining good posture, providing an alternative to commonly recommended exercises for posture like wall angels.

4. Easier on the Joints: Unlike planks that can put added pressure on wrists, elbows, and shoulders, standing variations alleviate discomfort, making them more accessible to individuals with joint issues.

How Often Should You Do Standing Ab Exercises?

Kate suggests consistency is crucial in building core strength. Aiming for just 10 to 15 minutes, two to three times a week can significantly improve your strength, posture, and stability. You don’t need to set aside dedicated time; instead, you can fit in a few side bends while waiting for your kettle to boil or do wood chops during your cooking time.

Standing Ab Exercises vs. Planks

Comfort

Standing ab exercises are a gentler option for those who experience discomfort in lower back, wrists, or shoulders when planking.

Functionality

These movements more closely align with the functional actions we perform daily, like lifting items from the floor, making them inherently more useful.

Versatility

Both standing ab exercises and planks can be integrated into various workouts, whether you’re hitting the treadmill or doing traditional weight training. They can easily be performed anywhere, even without equipment.

Progression

It’s simpler to add resistance to standing ab exercises using bands, dumbbells, or kettlebells. In contrast, increasing the intensity of planks often involves more stress on the body, which can lead to injury.

By incorporating these standing ab exercises into your routine, you not only strengthen your core but also enhance your functional movement capabilities, making day-to-day activities easier and more efficient.