Abdominal exercises don’t have to be done on the floor!
Want to tone your midsection? You can start by standing up to do ab exercises.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
Surprised? That’s understandable. After all, most of us think of a few classic on-the-floor exercises when it comes to strengthening our abdominals. Crunches and sit-ups, for instance. Planks, too.
But it turns out, you can get a deeper and more thorough core workout while on your feet, says exercise physiologist Katie Lawton, MEd. Here’s how.
The pursuit of “six-pack abs” explains the devotion to crunches and similar floor exercises. “You completely isolate the rectus abdominis muscles when you lie down and do that motion,” says Lawton. “It’s very targeted.”
That’s great for creating washboard abs. But it doesn’t do much to enhance other muscles in your middle that play an important role in day-to-day movements.
Standing ab exercises, on the other hand, engage a network of muscles within your core that you use all the time, whether it’s picking laundry up off the floor or putting cans on the top shelf in the pantry.
“Think of your core as a chain of muscles that needs to work together to get the job done,” illustrates Lawton. “When you do an ab workout from a standing position, you’re working more of the muscles in that system.”
Strengthening your core can help you:
Advertisement
Incorporate these exercises in a standing abs workout to see those benefits.
Muscles targeted: Rectus abdominis, transverse abdominis, erector spinae and hip flexors
Pro tip: Want to make the march more challenging? Then add a “twist” to your motion by moving your right knee toward your left side when you raise it. (Your left knee would go toward your right side.)
Muscles targeted: External and internal obliques, quadratus lumborum, deltoids and erector spinae
Pro tip: “As you bend to each side, focus on engaging your core muscles to work them properly,” advises Lawton. “You’re just going to the side, too. Your torso shouldn’t lean forward at all.”
Muscles targeted: Rectus abdominis, transverse abdominis, erector spinae, glutes and hamstrings
Pro tip: Use a chair to steady yourself if balance is an issue. “You always want to make sure these exercises are done in the safest way possible,” emphasizes Lawton.
Muscles targeted: Internal and external obliques, rectus abdominis, transverse abdominis and erector spinae
Pro tip: Twists should be done in a slow and controlled manner. “You don’t want to be whipping back and forth,” cautions Lawton.
Muscles targeted: Internal and external obliques, rectus abdominis, transverse abdominis, erector spinae, hamstrings and glutes
Advertisement
Pro tip: Skip this exercise if you sometimes get lightheaded when raising your head and up and down.
Muscles targeted: Internal and external obliques, rectus abdominis, transverse abdominis, erector spinae, deltoids and latissimus dorsi
Advertisement
Pro tip: Tailor these exercises to your range of motion. “Move the best you can within the parameters you have,” advises Lawton. “When you start to feel that tension in your muscles, stop there. If it hurts, you’ve gone too far.”
The simplicity of standing ab exercises just … well, stands out. That’s because the exercises build on natural movements that we do all the time. “That’s a big reason why they’re so effective,” says Lawton.
It’s important to safely progress these exercises as they become easier. Resistance bands, cable machines, medicine balls or free weights are all tools that can help you increase the intensity of the movements.
Dedicating a few minutes a day to these exercises can help you build core strength that supports everything you do, from walking the dog to lifting groceries.
“Standing ab exercises really don’t take a lot of time,” emphasizes Lawton.
Plus, you won’t need to find your floor mat to do them.
Advertisement
Learn more about our editorial process.
Advertisement
This rigid program has a devoted following, but its intense demands also raise some concerns
This transitional and restorative yoga pose provides a full-body stretch
Activities like swimming, cycling and rowing can get your heart pumping without stressing your joints
Low-intensity interval training, or LIIT, offers numerous benefits and less wear and tear
The order of your workout matters when it comes to reaching fitness goals
A consistent exercise routine can bring you positive results from head to toe
Somatic yoga focuses on the sensation and experience of movement — not striking perfect poses
Being truly present in your body while you work out may reduce stress, heal trauma and more
If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help
If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style
If you’re looking to boost your gut health, it’s better to get fiber from whole foods