Ditch the Mat: 5 Standing Ab Exercises a Personal Trainer Swears By

Tired of planks? While planks are undeniably effective, they're not the only path to a strong, sculpted core. In fact, some of the most functional and engaging abdominal exercises can be done completely on your feet! A personal trainer shares five dynamic standing ab movements that not only target your entire core but also improve balance, stability, and overall functional strength.

Get ready to elevate your core game, no floor required.

Why standing core work? For starters, it mimics real-life movements, engaging your core as you walk, twist, and lift. It's also a fantastic option for those who find floor exercises uncomfortable due to back pain, wrist issues, or simply prefer to stay on their feet.

These exercises activate your stabilizers and challenge your balance in new, exciting ways.

1. Standing Oblique Crunches

This move is fantastic for targeting those elusive love handles. Stand tall with your feet hip-width apart, hands behind your head or lightly touching your temples. Keep your core tight.

Slowly crunch your right elbow down towards your right hip, feeling the contraction in your right oblique. Imagine bringing your rib cage closer to your hip bone. Return to the starting position with control. Repeat for 10-15 reps on each side. Focus on slow, controlled movement rather than speed.

2.

Standing Cross-Body Knee Drives

Engage your lower abs and challenge your balance with this dynamic exercise. Stand tall with your feet hip-width apart, hands behind your head or in front of your chest. Lift your right knee towards your chest while simultaneously bringing your left elbow across your body to meet it.

Feel the twist and contraction in your obliques and lower abs. Slowly return to the starting position and repeat on the other side. Aim for 12-15 reps per side, maintaining a stable base.

3. Standing Wood Chops

This powerful movement works your entire core, including your obliques, transverse abdominis, and rectus abdominis, through a rotational plane.

Start with your feet wider than hip-width, knees slightly bent. Imagine holding an axe or a medicine ball (you can use a light weight if you have one). Start with your 'axe' held up high over one shoulder (e.g., right shoulder). In a controlled, powerful motion, 'chop' diagonally downwards across your body towards the opposite hip (left hip), twisting through your torso.

Keep your core engaged throughout. Return to the starting position with control. Perform 10-12 reps per side before switching directions.

4. Standing Side Bends (with or without light weight)

A classic for good reason, standing side bends effectively isolate and strengthen the obliques.

Stand tall with your feet hip-width apart. If using a light dumbbell, hold it in one hand by your side. Keeping your back straight and core tight, slowly bend to the side where you're holding the weight (or just bend to one side if using bodyweight), allowing your hand to slide down your leg. Feel the stretch on the opposite side and the contraction on the working side.

Only bend as far as comfortable without leaning forward or backward. Slowly return to the upright position, squeezing your side. Complete 15-20 reps per side.

5. Standing Bicycle Crunches

Bring the dynamic challenge of floor bicycle crunches to your feet! Stand tall, hands lightly behind your head.

Lift your right knee towards your chest while simultaneously twisting your torso and bringing your left elbow towards your right knee. Focus on the core twist rather than just bringing the limbs together. Lower back to start and repeat on the opposite side, alternating fluidly as if pedaling. This exercise demands balance and coordination while intensely working your entire midsection.

Aim for 15-20 reps per side, controlling each movement.

Incorporating these five standing ab exercises into your routine will not only add variety but also challenge your core in new, functional ways. Remember to always focus on proper form and controlled movements to maximize effectiveness and prevent injury.

Get ready to feel the burn and build a core that's strong, stable, and ready for anything!