20 Standing Ab Exercises For Women At Any Age

Discover 20 lasting ab exercises designed for women of each ages to assistance execute a level stomach. These effectual lasting ab workouts people your core, offering a convenient and almighty mode to code your abs without getting connected the floor. Perfect for each fittingness levels!

As a Certified Personal Trainer, I’ve recorded hundreds of ab workouts successful the past fewer decades, and nary doubt, the abs are the astir requested assemblage portion to train. 

I emotion a bully plank bid and halfway enactment connected the mat, but my Pilates grooming taught maine that you tin enactment your abs some lying down and lasting up, which is wherefore I emotion these lasting ab exercises. 

Yes, lasting up exercises for a level tummy tin beryllium arsenic effectual if not much effectual than halfway enactment connected the mat. And I’m not surprised, due to the fact that my fans person been asking maine for the champion lasting abs workouts and off-the-floor exercises for years.

Standing workouts are fashionable for anyone dealing with backmost and genu pain, due to the fact that it’s easier than getting up and down disconnected the floor. These exercises besides mimic mean mundane activities, meaning they marque a large functional spot training workout!

The bully quality is you tin bash these lasting halfway exercises close astatine location with minimal equipment. 

Some of them are bodyweight exercises, and a fewer usage a dumbbell, which you could substitute for a crockery can, h2o jug, oregon adjacent conscionable usage a propulsion pillow.

As a Certified Personal Trainer and Pilates instructor, present are my 20 recommended champion lasting ab exercises to adhd to your adjacent workout.

1. Cross-Body Bicycle Crunches

Performing cross-body bicycle crunches volition prosecute your full core, emphasizing oblique muscles for improved rotational strength.

How to Perform Cross-Body Bicycle Crunches:

• Stand with feet hip-width apart, knees somewhat bent, hands down head.
• Keep debased abs pulled successful choky and assistance near genu up arsenic close enarthrosis rotates towards knee.
• Lower backmost to start. Repeat connected the other side.

2. Cross-Body Leg Lifts

This lasting ab workout volition fortify your little abs and hep flexors, enhancing stableness and balance.

How to Perform Cross-Body Leg Lifts:

• Stand with feet hip-width apart, knees somewhat bent, hands down head.
• Keep debased abs pulled successful choky and assistance near limb consecutive up arsenic right-hand reaches towards toes.  Keep your backmost consecutive and your caput up. 
• Lower backmost to start. Repeat connected the other side.

3. Cross-Body Wood Chop

This cross-body wood chop determination boosts halfway powerfulness and coordination by combining rotational movements with resistance.

How to Perform Cross-Body Wood Chop:

• Stand with feet hip-width apart, holding a dumbbell extremity to end. Start successful a squat presumption with your thorax lifted, your abs tight, and the dumbbell to your close hip. 
• Stand up and plaything the dumbbell up overhead implicit the near enarthrosis portion contracting your abs. 
• Return to starting squat position. Repeat connected the different side. 

4. High Knee Lifts with a Dumbbell

This lasting workout increases halfway engagement and cardiovascular endurance, targeting the little abs.

How to Perform High Knee Lifts with a Dumbbell:

• Begin standing. Extending 1 limb up, holding a dumbbell and the different limb retired for counterbalance. 
• Alternate lifting your knees up to hep height, engaging your halfway to support balance. 
• Do desired reps full and past power the dumbbell to the different manus and repeat.  

5. Standing Oblique Crunches

This lasting oblique workout focuses connected the obliques, enhancing broadside halfway spot and definition.

How to Perform Standing Oblique Crunches:

• Stand with your feet shoulder-width apart. Lift close limb up overhead. 
• Bring the close genu up to the broadside to conscionable your close elbow, engaging done your obliques. 
• Return to standing. Repeat connected the different side. 

6. Dumbbell Halos

I emotion the dumbbell halo workout for enhancing precocious assemblage and halfway stability, improving enarthrosis mobility and coordination.

How to Perform Dumbbell Halos:

• Stand with your feet hip-width apart. Hold 1 dumbbell extremity to extremity astatine the close hip.  Slightly crook your knees. 
• Bring the dumbbell up to your other enarthrosis and halo astir the backmost of your head, ending with the dumbbell down astatine your near hip.  
• Keep alternating for the desired magnitude of repetitions.  

7. Fully Body Circles

Performing afloat assemblage circles activates your full halfway portion enhancing flexibility and balance.

How to Perform Fully Body Circles:

• Stand with your legs hip-width apart.  Raise some arms up and clasp your hands overhead. Slightly soften your knees and declaration your abs. 
• Bend guardant astatine the hips and dilatory gully a afloat ellipse with your body. 
• After respective circles, 1 way, alteration directions. 

8. Oblique Burners

This lasting oblique workout specifically targets your oblique muscles, improving broadside torso spot and toning.

How to Perform Oblique Burners:

• Stand with wide feet, heels in, and toes turned out. Sink into a plie with knees bent and hands lightly touching the backmost of your head.
• Bend to the right, reaching your close manus to the mediate of your close calf. 
• Return to the center. Repeat connected the different side.

9. Lunge Crunch

This lasting ab workout combines limb and halfway work, enhancing stableness and little abdominal strength.

How to Perform Lunge Crunches:

• Begin successful a lunge presumption with your beforehand genu bent astatine a 90-degree space and the different limb extended down you. Extend some arms retired successful beforehand of you, holding a dumbbell extremity to end. 
• Engaging your core, thrust the backmost genu up and successful toward your thorax portion bending your elbows and pulling your arms into your abs.
• Extend your limb backmost to the starting presumption and repeat. Keep crunching connected the close side. Complete 15 reps, past power sides and repeat.

10. Reverse Lunge Twist

Performing the reverse lunge twist engages your full core, peculiarly the obliques, for improved rotational power.

How to Perform the Reverse Lunge Twist:

• Start with your feet hip-width apart, with your arms holding a dumbbell extremity to extremity retired successful beforehand of you.
• Step backmost into a reverse lunge with your close leg, keeping your arms somewhat bent, and twist your torso to the near implicit your near thigh. Make definite your beforehand genu is implicit the toes and successful a 90-degree angle. 
• Return to the start. Repeat connected the different side.

11. Cross Behind Lunge with a Knee Lift

This ab workout strengthens your halfway and little assemblage portion improving equilibrium and coordination.

How to Perform Cross Behind Lunge with a Knee Lift:

• Begin lasting with your feet hep region isolated and your hands lightly touching the backmost of your head. 
• Cross your close ft down your near limb keeping your hips facing guardant arsenic you crook some knees and little yourself toward the level successful a lunge. Keep your backmost consecutive and thorax lifted.
• Drive your close genu up to conscionable your close elbow successful a broadside crunch.  Repeat for desired repetitions and repetition connected the different side. 

12. Cross Body Knee Thrusters

Performing transverse assemblage genu thrusters engages your full core, emphasizing the obliques and little abs for a toned midsection.

How to Perform Cross Body Knee Thrusters:

• Stand with your feet hip-width isolated and widen your arms up and implicit your close shoulder. 
• Drive your near genu up and crossed your body, and bring your arms down to conscionable your knee. 
• Return to start. Repeat connected the different side.

13. Dumbbell Windmills

This lasting ab workout targets your obliques and improves enarthrosis and halfway stability, enhancing flexibility.

How to Perform Dumbbell Windmills:

• Stand with your feet a small wider than hip-width isolated and your near ft somewhat out. Hold a dumbbell with your close limb reaching overhead. 
• Keeping your close limb consecutive and your close limb overhead, propulsion your butt backmost into your close limb and crook astatine the hip.  Lean forward, reaching your near manus down towards the floor.
• Only spell arsenic acold down arsenic you tin without dropping the dumbbell forward.  You volition load your glutes, and hamstrings and consciousness it successful your halfway arsenic you little down. 
• Stand backmost up, keeping the limb up towards the ceiling. Repeat connected the different side.

14. Crossover Toe Touches

Performing crossover toed touches engages your full core, emphasizing flexibility and coordination.

How to Perform Crossover Toe Touches:

• Stand with your feet wide and widen your arms into a T position. 
• Engage your core, rotate your torso to the left, and scope your close manus to your near foot.  Bend your knees somewhat if your hamstrings are tight. 
• Return backmost to lasting and alternate to the different side. 

15. Side Twist Standing

This lasting oblique workout volition fortify your obliques and amended rotational flexibility and balance.

How to Perform a Side Twist Standing:

• Stand with feet hip-width apart, flimsy crook astatine the knee, pelvis somewhat tucked under, and abs pulled successful toward the spine.
• Hold your arms successful a ellipse straight retired successful beforehand of your chest, arsenic if you are holding an imaginary formation ball. Take a heavy enactment in, and arsenic you exhale, twist your imaginary shot to the near 3 times, moving far, farther, and farthest.
• Do not determination your hips. The rotation should travel close astatine your ribcage.
• Return to center, inhale, past twist the “ball” to the close far, farther, farthest, returning to the halfway to inhale. Repeat twisting 3 times successful each direction.

16. Weighted Oblique Side Bends

The weighted oblique broadside crook workout focuses connected your oblique muscles, enhancing broadside spot and definition.

How to Perform Weighted Oblique Side Bends:

• Stand with your feet hip-width isolated and a dumbbell successful each hand. 
• Slowly crook sideways to your close broadside arsenic acold arsenic you comfortably tin without leaning forward. Imagine you are against a expanse of glass. 
• Slowly instrumentality to the lasting presumption and repetition connected the different side.

17. Fast Corner Punches

I emotion utilizing accelerated country punches to increases halfway engagement and cardiovascular endurance portion targeting my obliques.

How to Perform Fast Corner Punches:

• Begin successful a lasting presumption with feet hip-width isolated and knees somewhat bent.
• Pull your arms adjacent to your side, bending the elbows and making 2 choky fists facing toward you.
• Punch your near limb crossed your assemblage to the close country and past bash the aforesaid to the left.  Keep your hips dependable and rotate from the waist area, contracting your abs. 
• Repeat for the desired magnitude of repetitions. 

18. Fast Uppercuts

You mightiness deliberation of accelerated uppercuts arsenic a boxing exercise, but this lasting ab question really enhances halfway spot and coordination, focusing connected your precocious abs and obliques.

How to Perform Fast Uppercuts:

• Begin successful a lasting presumption with feet hip-width isolated and knees somewhat bent.
• Pull your arms adjacent to your side, bending the elbows and making 2 choky fists facing toward you.
• Punch each fist successful an upward question stopping close astir chin level, alternating close and left. Keep your hips dependable and rotate from the waist area, contracting your abs.  
• Repeat for the desired magnitude of uppercut repetitions. 

19. Chair Pose with a Twist

The seat airs with a twist workout engages your full core, improving balance, flexibility, and spinal strength.

How to Perform Chair Pose with a Twist:

• Stand with your feet adjacent together.  Engaging your halfway and interior thighs, crook your knees and nonstop your hips backmost into a seat pose.
• Lift your thorax and chin up, hands successful a supplication position. 
• Rotate your precocious assemblage to the right, aiming to get your near elbow to your close knee. Think astir rotating from the waist, and don’t rotate your hips. 
• Return backmost to the commencement and rotate to the different side.

20. Single-leg Weighted Deadlift

Last, but not least! The single-leg weighted deadlift is simply a large enactment to fortify your core, glutes, and hamstrings, portion enhancing equilibrium and stability.

How to Perform a Single-leg Weighted Deadlift:

• Standing with feet unneurotic and holding a dumbbell successful the near hand, assistance your near ft up disconnected the crushed to found your halfway balance.  
• Keeping your thorax lifted and your backmost long, declaration your abs and hep hinge over, extending your near limb down you arsenic you extremity implicit towards the ground. Bring the dumbbell down lone arsenic acold arsenic you tin hinge without rounding your back. 
• Bend your supporting genu slightly. You volition consciousness this successful the glutes and hamstrings.  
• Squeeze your glutes and prosecute your abs arsenic you basal backmost up to start.  Repeat connected the different side. 

How To Add These Standing Ab Exercises To Your Weekly Routine

Follow my instructions to incorporated these lasting ab exercises into your play fittingness routine.

• Add to Existing Workouts: Add 2 oregon 3 lasting ab exercises to immoderate workout you do. Tack them connected the extremity of your strength grooming workout or aft your favourite cardio workout. Do astir 2 sets of 10-12 repetitions of each workout that you choose. 
• Make a Daily Habit: Perform astatine slightest 1 oregon 2 of these exercises for 15 reps each azygous time immoderate clip of day. 
• Create an Interval Workout: Make your ain interval workout with 5-7 of these exercises. Do each workout for 30 seconds and remainder for 15 seconds successful between. Don’t halt until you’ve gone done them all. Repeat the series of enactment to remainder for different circular if you are feeling energized. 

Benefits Of Standing Abs Exercises

Here are immoderate of the astonishing benefits of doing lasting ab exercises versus accepted crunches and different moves connected the floor. Trust me, they are conscionable as, if not more, effective!

• For many, lasting halfway workouts assistance to found wide consistency, which is the cardinal to strengthening your abs. For galore people, the thought of getting down connected the level and doing crunches seems conscionable plain hard. Mental information is portion of getting into amended shape, and lasting up is sometimes a small much doable for radical and results successful amended consistency.
• For those with bad knees, humor unit issues, and different ailments, getting up and down disconnected the level tin beryllium difficult. Standing halfway exercises keeps you upright without worrying astir being stuck down connected the floor.  
• It’s a sneaky mode to enactment connected your balance. Standing ab workouts tin besides enactment to improve your equilibrium which is an important constituent of graceful aging and staying progressive successful older years.
• Standing halfway exercises volition assistance you determination successful each 3 planes of motion, which is important for an wide steadfast and well-moving body.  The 3 planes of question see the sagittal, frontal, and transverse planes. These planes impact moving beforehand and back, side-to-side, oregon rotationally, respectively.  

Final Thoughts

I’m a instrumentality of lasting ab exercises for the situation and the alteration of pace. All of these functional movements impact aggregate muscle groups and absorption connected improving your spot and coordination portion connecting your halfway to your full body. 

Additional Ab Exercises & Core Workouts

Explore much of my ab workouts to proceed gathering a stronger core:

• 8 Core Exercises for Seniors to Build Strength
• 15 Total Core Workout Exercises for Women
• Best Medicine Ball Core Exercises for Sculpted Abs
• 6 Minute Yoga Routine for Better Abs

Standing Ab FAQs