Looking to strengthen your core without any hassle or complexity? Look no further; we have the perfect solution for you! With just a pair of light dumbbells and a few minutes of your time, you can achieve fantastic results.

 

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No need to worry about getting down on the floor or dealing with complicated exercises! This standing ab workout offers a distinct alternative to traditional floor-based workouts like crunches and planks. You can do it anytime, anywhere, making it incredibly convenient. The inclusion of light dumbbells adds an extra challenge to your core muscles, maximising the effectiveness of each movement. Whether you're a beginner or a seasoned gym-goer, this routine is accessible and beneficial for all fitness levels.

 

Our core muscles are a complex group that extends far beyond the visible "six-pack" abs and obliques. They play a vital role in stabilising and supporting your spine and pelvis, allowing you to maintain proper posture and perform various movements effectively.

 

Here are some of the key core muscles:

1. Transversus abdominis: This deep abdominal muscle wraps around the front and sides of the abdomen, providing stability and compression to the core.
2. Pelvic floor muscles: These muscles form the base of the core and support the organs in the pelvis while helping control bladder and bowel movements.
3. Erector spinae: The erector spinae muscles run along the spine and help with spinal extension and maintaining an upright posture.
4. Lumbar muscles (lower back): These muscles support the lower spine and aid in bending and rotating the trunk.
5. Quadratus lumborum (deep portion): Situated on both sides of the lumbar spine, this muscle assists in lateral flexion and stabilising the pelvis during movement.
6. Gluteus maximus: The largest muscle in your buttocks, it plays a crucial role in hip extension and maintaining proper posture.

Together, these core muscles work in synergy to provide stability, strength, and balance for your entire body. Engaging and strengthening all these muscles is essential for overall fitness, injury prevention, and improved athletic performance. So, when working on your core, it's important to target these various muscle groups to ensure a well-rounded and effective training regimen.

 

A standing abs workout serves as an excellent foundation for individuals aiming to enhance their core strength. These exercises mimic various abdominal workouts due to the upright position, the leverage changes, making the movements more manageable and accessible. Hyderabad-based fitness expert at UR.Life, Syed Ismail has shared five standing abs exercises that will target every muscle in your core and help build defined abs. 

 

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Abs Workout 

1. Standing oblique crunch with extended leg

1. Stand up straight with your feet shoulder-width apart and your arms extended overhead. Keep your core engaged and maintain good posture throughout the exercise.
2. Begin by extending one leg out to the side. The leg should be straight and lifted off the ground, with your toes pointed forward. The extended leg should be in line with your hip.
3. While keeping your extended leg lifted, bend your torso sideways towards the extended leg. Simultaneously, lower the arm on the side of the crunch towards the leg. Your other arm can remain extended overhead.
4. As you bend to the side, focus on contracting your oblique muscles on the opposite side of the crunch. Imagine trying to bring your ribcage closer to your hip.
5. Slowly return to the starting position by straightening your torso and lifting your bent leg back to a standing position. Lift your arm back overhead as well. Complete 20-25 reps one side in 3-4 sets before switching to the other side. 

 

Benefits: Strengthens obliques and core muscles. Also, helps slimming the waistline.

 

2. Dumb bell woodchoppers

1. Hold the dumbbell with both hands, standing at shoulder-width apart. Allow the hips and knees to rotate slightly.
2. Keep your arms straight, rotate the dumbbell diagonally downward until your torso rotates to the opposite side and your hands are at knee height.
3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
4. Repeat 3*30 repetitions in -45 sec. Repeat the exercise on your opposite side.

Benefits: Strengthens core muscles, lower back, abs, oblique, and pelvic muscles. 

 

3. Dumb bell squat to cross body crunch

1. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Keep your chest up, shoulders relaxed, and maintain a neutral spine.

2. Begin by bending at your hips and knees, pushing your hips back as if you're sitting into a chair.
3. Keep your chest up and your back straight as you lower yourself down. Aim to get your thighs parallel to the ground or as close as your flexibility allows.
4. Make sure your knees are tracking over your toes and not extending too far forward.
5. Engage your core muscles to maintain stability throughout the movement.

 

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Transitioning to cross body crunch

• As you stand up from the squat, simultaneously lift your right knee towards your left elbow.
• At the top of the squat, twist your torso slightly to bring your right elbow down towards your left knee. This movement engages your oblique muscles.
• Focus on the contraction in your obliques as you crunch and twist your torso.
• Lower your right leg back to the ground as you lower yourself back into the squat position.
• Maintain control and balance throughout the movement.Repeat 4 sets on each side.

 

Focuses on lower abs, left obliques, right obliques, glute max, quads, hamstrings

 

4. Squat ankle touch

1. Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Keep your chest up, shoulders relaxed, and maintain a neutral spine.
2. Begin by bending at your hips and knees, pushing your hips back as if you're sitting into a chair.
3. Keep your chest up and your back straight as you lower yourself down. Aim to get your thighs parallel to the ground or as close as your flexibility allows.
4. Make sure your knees are tracking over your toes and not extending too far forward.
5. Engage your core muscles to maintain stability throughout the movement.
6. As you reach the lowest point of your squat, balance your weight on your heels and use your hip flexibility to lean slightly forward.
7. Gently reach down and touch your ankles with your fingertips. You don't need to forcefully touch your ankles; just reach as far as your flexibility allows without straining.
8. Maintain a straight back and keep your chest up throughout the movement.
9. Push through your heels to stand back up from the squat position.
10. As you rise, focus on using your leg muscles to lift yourself, rather than using momentum. Repeat in 15 reps in 3 sets.

 

Benefit: Increases flexibility in the hips and ankles. Targets quadriceps, hamstrings, glutes, and calves.

 

5. Oblique double crunch (Leg extended to knee bent)

• Lie down on your back on an exercise mat or a comfortable surface. Bend your knees and place your feet flat on the ground, hip-width apart.
• Place your hands lightly behind your head, elbows pointing out to the sides.

 

Performing the oblique double crunch

• As you exhale, engage your core muscles and lift your head, shoulders, and upper back off the ground. Simultaneously, bring your right knee towards your chest.
• Twist your torso slightly to the right, aiming to bring your left elbow and right knee closer together. This motion targets the right oblique muscles.
• At the top of the movement, your right elbow and left knee should be close to touching.
• Inhale as you lower your head, shoulders, and right leg back to the ground. Your head should gently touch the ground, but don't let it rest fully.
• Keep tension in your abdominal muscles as you lower down.
• As you exhale again, lift your head, shoulders, and upper back off the ground. This time, bring your left knee towards your chest.
• Simultaneously, twist your torso slightly to the left and bring your right elbow and left knee closer together. Repeat in 15 reps and 4 sets. 

 

Targets the oblique muscles and strengthens the core.

 

It's always a good idea to warm up before starting any exercise routine and to cool down afterward.  Always consult a fitness professional or healthcare provider if you have any existing injuries or medical conditions before attempting new exercises.

 

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Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions. 

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs. 

• Yoga
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