How to pump up your abs while standing: the best exercises for the abs in a standing position

These standing abs exercises work more muscles, improve balance and posture, and you don't need any additional equipment to do them: you can even do it without a mat. Any item is suitable as a weighting agent: even a bottle of water, even a small melon.

So, the complex consists of 10 exercises for 45 seconds. It is perfect for those for whom classic crunches from a lying position cause discomfort in the cervical spine.

For best results:

do these exercises every other day,
don't neglect warming up,
concentrate on breathing: effort - on exhalation, relaxation - on inhalation,
Rest 10 seconds between sets.

An important point: during all exercises, keep your back and shoulders straight, concentrating the effort in the abdominal area.

For your convenience, we have added clear video instructions for each exercise.

1–2. Crunches with leg raises

This is a vertical version of regular crunches, which, in addition to strengthening the abdominal muscles, improves coordination.

Starting position: legs together, arms extended up.

As you exhale, lift your left leg straight and at the same time try to reach your toes with your hands. Don't slouch, make sure your shoulders and back are straight. Try to raise your leg as high as possible by tensing your abdominal muscles, and stretch your arms forward. As you inhale, return to the starting position.

Do not hurry. When raising your legs and squeezing your abdominal cavity, exhale; when lowering your legs, inhale deeply.

Rest and perform the exercise with your right leg.

Abs training plan (video)

The number of programs and possible variations tends to infinity. You can vary the exercises in any order, add ways to complicate and diversify the load. The main task is to create sufficient stimulus for muscles to grow. In this case, it is enough to pump the abdominal area 2-3 times a week, and for long sessions you can get by with 1-2 sessions.

An example of one complex for beginner athletes in the video. Suitable for both men and women. Can be used even for advanced athletes, as a warm-up or light maintenance training.

FIRE PRESS TRAINING STANDING.

3–4. Diagonal crunches with weights

To complete this you will need a weighting agent. The exercise trains the thigh muscles, lower abs and oblique abdominal muscles, and also improves coordination.

Starting position: left leg bent at a right angle, arms with weights raised above the right shoulder.

As you exhale, lower the weight diagonally down to the left - behind your thigh. As you inhale, smoothly return to the starting position.

In order not to lose your balance, you need to tense your abdominal muscles. Smoothly move the ball diagonally up and down without lowering your left leg and keeping your back straight.

Rest and do the exercise with your right leg.

Abdominal exercises while standing

You can work your abs while standing with the same efficiency as sitting or lying down. The abdominal muscles largely determine the mobility of the spine, which allows the body to be flexible. But among the main functions there are:

Twisting the body;
Tilts to the sides;
Rotation at the waist.

Also, the abdominal muscles are actively involved in most movements, as they are responsible for stabilizing the core. In this case, they tense without contraction, that is, isometrically. If we consider concentric movements, when the muscle contracts, which provides the greatest stimulus for growth, then in this case, bending the body and bending over are mandatory. Moreover, the muscles do not care whether the twist is performed in a standing or lying position. Muscles only respond to the degree of stress they receive. Therefore, you can work out the abdominal area in a standing position with the same effectiveness.

Standing leg raises

This is the simplest movement that can be performed anywhere.
It is necessary to alternately raise the leg bent at the knee as high as possible. It is best to bring your knee up to chest level, this will flex the rectus abdominis muscle and will be a very effective exercise. In addition to the abdominal area, the movement also works the legs, gluteal and small muscles.

To begin with, it is recommended to do at least 20 lifts per set on each leg. But, as with other standing abdominal exercises, it is optimal to focus on continuously performing the approach for 60 seconds.

Lateral leg raises

Standing side crunches are very beneficial.
The main load falls on the oblique abdominal muscles. The movement allows you to strengthen your sides, increase functionality, and at the same time not lead to a visual expansion of the waist. Technique:

Stand straight with your feet shoulder-width apart. Hands are placed behind the head, elbows pointing to the sides;
Raise your right leg up to the side, while slightly tilting your upper body down;
Try to bring your knee to your elbow as close as possible;
Repeat the same movement on the left side.

You can do the cycle either alternately or in turn: on the left and right sides. This is one of the best exercises that, unlike dumbbell bends, allows you to pump up your waist without expanding. The optimal duration is 30 seconds on each side or 60 seconds when performing alternately.

Body tilts to the sides

Unlike leg raises, this movement focuses more on working the upper obliques as it tilts the torso toward the lower body rather than the other way around.
It also works well on the oblique muscles. Technique:

Take a position with your feet wide (wider than shoulder level), bend your knees slightly. Place your hands behind your head, elbows out to the sides;
Tilt your body towards your right leg with a delay of 1-2 seconds;
Slowly and under control, straighten your body and bend your left leg.

It is optimal to do 60 seconds in one set, but for beginners you can reduce the load up to 20 times per set without reference to time.

Cross crunches

This is one of the best standing abdominal exercises for losing belly fat.
It acts as an analogue of classic oblique twists in a lying position. Technique:

Stand straight, feet shoulder-width apart, hands behind your head. Elbows point to the sides;
In one movement, lift your left leg off the floor, moving the fulcrum to the right;
Walk your foot diagonally towards your right shoulder;
Simultaneously with the movement of your leg, slightly tilt your body and try to bring your right elbow to your left knee;
The contact between the elbow and the knee (or the conventional intersection point) should be in the upper abdomen, just below the chest.

This type of crunch simultaneously effectively loads both the rectus abdominis and oblique abdominal muscles.

Raising one leg in front of you

Unlike bent-knee raises, the leg must remain straight in this movement.
It acts as an analogue of hanging leg raises, but with alternating execution for each leg. Technique:

Grasp any support with your hand to secure the body. Feet shoulder-width apart, back straight;
Raise your leg forward (you can bend your knee slightly to reduce the load on the joint) as high as possible, slightly bending your body;
At a slower pace, lower your leg down and repeat the movement.

The movement uses not only the abdominal muscles, but also the legs. Therefore, in order to pump up your abs while standing, when raising your legs, you need to try to slightly bend your body and tuck your pelvis. It is also important not to “drop” your leg on the floor, but to lower it under control. To make it even more challenging, you can perform double movements by swinging each leg in front of you and to the sides (diagonally).

"Russian twist" standing

This is a simpler analogue of the “Russian twist”.
It can be an excellent standing abdominal exercise at home if you don’t have dumbbells or sports equipment. Technique:

Stand straight with your feet shoulder-width apart. Bring your hands together (locked) and place them in front of you. Your arms should be parallel to the floor;
Start rotating your body, trying to move your arms as far to the right as possible;
Without pause, at a slow pace, perform the same movement to the left.

If you already have training experience and understand how to pump up your abs while standing, you can use double abductions. After the first movement of your arms to the side, do a “pressure.” To do this, first move your arms slightly in the opposite direction (5-10 cm), then forcefully abduct them in the same direction.

Three tips to make the plank exercise easier:

Use a watch with a second hand or a timer. During the plank, you need to breathe so that your navel tends to touch the spine. This is if you want to get rid of your belly. It’s hard to count to yourself at this time. Set a timer!
Play some cool music Music is distracting. And if you pick up something truly incendiary, it will make it easier to stand in the plank.
Make a wish I used the hint from Alexander Palienko. Now, when I’m standing, but want to go somewhere to the shower or to the kitchen, I tell myself: “The longer I stand, the younger and more beautiful I become. The longer I stand, the more money and health I will have. The longer I stand, the more peace and happiness there will be in life.” Or I make a clear wish and then, of course, I don’t give up.

Side crunches

This exercise tightens your oblique muscles and helps you achieve a slimmer waist. How to do it:

Stand up straight, straighten your back. Place your hands on your belt.
Move your hip to the side and lift. At the same time, raise your bent arm and try to touch your elbow with your knee.
Lower your leg and repeat on the other side.

The thigh and shoulder are parallel to each other (Photo: bodybuilding-and-fitness)
You can hold your hands behind your head. At the same time, the elbows are straightened and look in different directions. Keep your back straight, lean to the side without leaning forward or backward.

To increase the load on your shoulders and core muscles, hold dumbbells in your hands.

"Lazy" exercises for abdominal muscles

To make your waist appear narrower, you need to pump up the muscles of your legs and back. Add proper nutrition to the exercises, and soon it will give the result - a beautiful hourglass figure. Proper nutrition will help reduce your fat percentage, and muscle volume in the upper and lower body will visually make your waist narrower.

It often happens that a person cannot take care of himself not because of laziness, but because of a banal lack of free time. To train in the gym you need to carve out a couple of hours a day, plus it takes time to get there and then back. But, if you have a desire, then we suggest you familiarize yourself with a set of exercises for the press, which you can perform even while sitting on a chair. They do not require special equipment or large free space

By doing them, you won’t even attract unnecessary attention to yourself.

Welcome! Wednesday, technical note on the agenda. And we will talk in it about the exercise of pulling the upper block with straight arms. After reading, you will learn everything about the muscle atlas, the advantages and technique of execution, and we will also find out the degree of effectiveness and feasibility of including the exercise in your training program.

How can you pump up your abs while standing?

Taking all this into account, in this article it was decided to publish the best options for standing abs exercises that work all the core muscles. Focus your attention on correct execution, not on the number of repetitions. For example, to lift your leg, contract your abdominal muscles, not your quads or glutes.

How to build abs while standing : Choose 2 or 3 exercises from the list and add them to your regular cardio or strength training. Perform each movement for the indicated number of repetitions or time and repeat them at least twice.

Mill

A basic exercise that stretches the back muscles well and strengthens the abs. How to do it:

Stand straight with your feet wider than your shoulders.
Raise your right hand up.
Lower your hand and touch your left toe. At the same time, raise your left hand up.
Switch hands and repeat several times.

Touch the toe or the outside of the foot (Photo: www.eshape.ru)
It is important to turn towards the leg with your whole body. At the same time, the back remains straight. The “free” hand looks straight up.

To make the exercise more challenging, lift a small weight up and bend toward one leg. Then switch hands.

Do you know any other standing abdominal exercises? Share in the comments.

Leg pull-up from a lunge

Another exercise that can improve coordination. Performed from a lunge position:

Place your right foot forward, take your left foot back as far as possible.
Bend your right leg and place your left leg on your toe. The “back” leg should remain straight.
Extend your arms above your head.
Lean forward slightly and shift your weight to your right hip.
Pull your left knee towards your chest and bend your arms at the same time.
Place your left foot on your toes again and repeat the movement. After 15-25 repetitions, switch legs.

To maintain balance, look straight ahead (Photo: liveinternet.ru)

Try not to fall on your side or slouch. Only the legs and arms work.

Recommendations and tips

Basic recommendations for home workouts:

The first rule is to pump up the abs while standing slowly and under control, all movements should be without inertia or swaying;
Remember that for the press to work, your back should be slightly rounded, this is the norm. With a straight back, the press will work in static mode and this load is often not enough for full pumping;
Breathe evenly, do not hold your breath, so as not to provoke excessive straining. This may be harmful to blood vessels;
When working without weights, so that the load is effective and a stimulus for growth is developed, it is better to do the exercises in a series. At least 4-5 movements for different parts of the abdominal area.

BENEFITS OF GYMNASTICS FOR THE SPINE

A healthy spine means not only beautiful posture and graceful gait, but also a clear mind, good memory, and endless energy. This is the opinion of many specialists involved in physical therapy. The spinal column is the support of the body, so its condition cannot be neglected. The interesting thing is that simple back exercises will be enough to maintain a healthy spine. Start doing them today, and you will notice positive changes within a few days.

There are several main reasons why back exercises should become a habit:

Strengthening the spinal column. And this, as you know, is the key to getting rid of back pain. Strengthening the spine is an important aspect for all people, but especially for people with a sedentary lifestyle. It is not at all necessary to exhaust yourself with strength training in order to strengthen such an important part of your body.
Formation of correct posture. Smooth and beautiful posture can be called evidence of the presence of a “solid foundation” of your body. Thanks to it, you can maintain health and develop a strong, resilient body.
Providing the brain with oxygen. Any changes in posture restrict blood flow to the head. To avoid this, it is enough to do periodic exercises for the spine.
Correction of the location of internal organs. If the back is curved, then the biological location of vital organs also changes. This threatens with a lot of harmful consequences!
Relaxation of body muscles. The body's muscles are always under tension, which increases depending on the work performed. Some muscles need to be relaxed through special exercises to give them quality rest and feel lightness throughout the body.

Like any other physical activity, spinal gymnastics should be done by adhering to a number of simple rules :

Try to work at a slow pace for the first couple of weeks. Master the technique of each exercise, watch how your body responds to training. Pay special attention to the feeling of pain during work, since there should not be any.
Start with a small amplitude, gradually moving to the maximum. This is necessary in order to gradually stretch the muscles, increasing the load. Working at the maximum amplitude right away is very dangerous, despite the preventive prescription of exercises.
Feeling uncomfortable or overtired? Take a break, restore your breathing and pulse. The activity should be beneficial and joyful. Overload (both physical and emotional) is unacceptable here.
Before each new exercise, you can take a short break. Take your time, as rushing will not improve the result, but will slow down the athlete's progress and lead to overload.
It is best to perform the exercises in combination. The workout below not only strengthens the spinal column, but also affects the muscles adjacent to it and generally develops the back muscles.

In addition to training, maintaining a proper diet plays an important role in the process of preventing spinal health. Food should be rich in calcium, potassium and magnesium. This has a positive effect on the condition of bones and muscles. Include nuts, milk, fish, vegetables, and legumes in your diet.

Don't forget about your psychological attitude. There is no need to regard gymnastics as a set of boring and tedious exercises. On the contrary, with their help you will recharge your energy, help yourself restore your health and get rid of back pain.

List of exercises for spinal gymnastics:

Side bends: 8-10 reps on each side.
Raising arms in three directions: 6-8 repetitions.
Bringing your elbows in front of you: 12-15 reps.
Reduction of shoulder blades: 12-15 repetitions.
Alternate arm abductions: 8-10 repetitions on each side.
Raise your arms up: 8-10 reps.
Crossing arms at chest: 12-15 reps.
Neck-lumbar curls: 8-10 reps on each side.
Reaching your arms behind your back: 8-10 reps on each side.
Half squat back bend: 12-15 reps.

If you don't like counting reps, just turn on the timer. Perform each exercise for 40 seconds, leaving 20 seconds for rest. The total training time in this case will be 10 minutes. For those training without a timer, the number of repetitions is also indicated.

You will strengthen your core muscles and improve the condition of your internal organs.

The core muscles provide support to the internal organs. They are also involved in the formation of good posture, and, as you know, if a person has good posture, then the whole body works much better.

A strong muscle corset in the waist area is the key to maintaining intra-abdominal pressure at the required level. And this means fixation of the spinal column, proper outflow of venous blood from the internal organs and... more strength!

Just imagine: one exercise engages all the most important muscles for beauty and health at once!

transverse muscle - helps lift heavy weights;
rectus muscle - is responsible for the “pack” and helps you jump better (the bar is just the beginning, you’ll want to go to the gym later);
oblique muscles – expand the possibilities of lateral bending and twisting at the waist;
gluteal muscles - will support the back and give a beautiful profile (well, just not in the nose area). Speaking of profile: the double chin will also gradually begin to shrink, so not only the butt will be beautiful!

Standing exercises for losing weight on the stomach and sides

Every girl dreams of admiring her reflection in the mirror, and not running away from it, but few people know how to make their body fit and sculpted correctly and without compromising their health. Many people are used to working out their abs to get rid of belly fat, or running to lose weight, although doctors and fitness trainers do not agree with this technique.

It is quite simple, it is easy to feel the contraction and stretching of the working muscle group, most of its types do not require additional equipment, and with the help of crunches you can properly work out the muscles of your abs in just 10-15 minutes - an excellent option for those people who cannot devote much time to training.

Undoubtedly, all exercises, including lazy exercises for the abdominal muscles, will not bring any results without proper, or at least moderate nutrition. It is advisable to include more fibrous foods in your diet, as they contain a large amount of fiber. It is found in fruits, vegetables and cereals. And as most nutritionists recommend, drink as much water as possible, about two liters a day.