Standing abs. 6 simple exercises for a flat tummy

Pump your abs while standing. 6 simple exercises for a flat tummy

You don’t even need a mat for this workout.

A beautiful abdomen with fine lines or even cubes can be achieved not only with the usual mat exercises. There are a number of movements aimed at working out the abs, which can be performed standing.

TERRASPORT fitness club trainer Kopernik

“Today we’re going to talk about how you can effectively work your abs while standing.

What we will talk about

• Why work out your abs?

• How to train abs while standing?

Why work out your abs?

Aside from the obvious external changes, working your abs will improve your endurance, balance and strength. A strong muscular frame makes movement easier, helps you maintain a healthy and correct posture, and helps your respiratory system work properly.

Exercises that can be performed from a standing position will not only allow you to improve the condition of the abdominal muscles, but also to diversify your routine. Be sure to add them to your training plan.

How to train abs while standing?

Despite the lack of equipment and the apparent simplicity of execution, you should perform a warm-up and pay attention to the subtleties of execution. This will make the exercises more effective and safer.

Forward curls

Technique

• Stand up straight with your hands behind your head. Place your feet shoulder-width apart and parallel to each other.
• As you exhale, lift your knee up, simultaneously twisting the body and directing your elbows to the knee joint. At the bottom point, pause briefly. Your task is as if to connect the two anchor points, the upper abdomen to the lower abdomen.
• As you inhale, lower your leg down and straighten your torso.

Perform 20-30 repetitions for each side.

Side twists

Technique

• Stand up straight, place your hands behind your head. Put your feet wide, turning the toes outward.
• On exhalation, slightly slipping down, twist the body to the right through the side, the elbow of the right hand tends to the right thigh. Imagine that the distance between your lower ribs and pelvis is shrinking.
• On an inhale, return to the starting position.
• Alternate sides of the execution each time.

Perform 20-30 repetitions per side.

Double body twists

Technique

• Stand up straight, place your arms in front of you, bent at the elbows, put your fingers on the shoulders of your opposite hands. Place your feet shoulder-width apart, parallel to each other. Fix the pelvis.
• As you exhale, twist to the right or left side of the body. It is important to keep your back straight, reach upward with the top of your head. Note: the pelvis remains stationary, and the body only slightly deviates to the side.
• As you inhale, return to the starting position. Change sides after each repetition.

Perform 20-30 repetitions for each side.

Diagonal twists

Technique

• Stand up straight with your hands behind your head. Place your feet shoulder-width apart and parallel to each other.
• As you exhale, lift your right knee up, and direct your left elbow towards it, twisting the body. Shorten the distance between your lower ribs and iliac bone, diagonally.
• On an inhale, return to the starting position. Alternate sides.

Perform 20-30 repetitions for each side.

Twists “lumberjack”

Technique

• Stand up straight, straight arms in front of you, fingers interlocked. Place your feet shoulder-width apart, parallel to each other. Put the left foot back on the toe.
• As you exhale, squat down and twist the body to the right, trying to move the hands behind the thigh of the right leg, without rounding the back.
• As you inhale, return to the starting position.

Perform 15-20 repetitions for each side.

Dynamic twists

Technique

• Stand up straight, place your arms in front of you, bent at the elbows, you can wrap your hands around the elbows of your opposite hands. Place the right leg under the pelvis, take the left leg back and slightly to the side, put it on the toe.
• As you exhale, lift the left leg diagonally, bending it at the knee, twist to the left with your arms, bringing your elbows behind the thigh of the left knee.
• As you inhale, return to the starting position. Try to keep an active pace and twist more amplitude.

Perform 40-50 repetitions for each side.

Hard work on yourself – that’s what will really bring results. Don’t put off tomorrow’s workout, which will bring you one step closer to a healthy and beautiful body.