Fromplanksto crunches to sit-ups, a lot of classicabs movestake place on the ground.
Take adeadlift, for example.
That means they can be a great starting point for folks easing into an exercise routine.
Katie Thompson
So yes, a well-rounded exercise program will include both types of core moves.
But chances are you may be a bit more familiar with those mat options.
So if youre looking to know more about standing core exercises, well, stay right here.
We also rounded up nine awesome standing core exercises that you’re able to try at home.
Lets get to it!
How do standing exercises work your abs?
Both standing core exercises and on-the-mat core exercises work your core muscles.
But the difference ishowthey achieve core engagement.
With standing moves, a lot of the core engagement happens as a result of stability andbalance work.
More specifically, a lot of standing core moves are anti-movement exercises.
That means your core engages to resist movement as you perform the exercise.
APalloff pressis another anti-movement examplethis time, an anti-rotation exercise.
But standing core moves can also be more dynamic and actually involve rotation of the torso.
The woodchopper is one example of a rotational standing core move.
you might do both anti-movement exercises and dynamic rotational exercises on the matplanks andRussian twistswould be two respective examples.
That means theres typically less stability demanded in on-the-floor moves compared to those performed standing.
Who can benefit from standing abs exercises?
Then start with standingisometric movesessentially, exercises where you get into a position and hold, he advises.
From there, it’s possible for you to gradually experiment with more movement while standing.
Talk with your physical therapist or doctor about which moves might be best for you.
How should you use standing core exercises?
Williams suggests doing standing core exercises two to three times a week.
Aim for three sets of eight to 15 reps of each exercise, he says.
This ensures your body is continually challenged.
Also important: Dont forget about on-the-mat exercises.
Like we mentioned, both standing core moves and grounded moves have a place in your exercise routine.
Williams recommends shooting for an even ratio between the two.
Standing Core Exercises
Ready to try standing core moves for yourself?
Here are nine awesome options to consider slotting into your workout routine.
Make it more of a challenge by taking your non-working hand off your thigh.
Add a knee-up to the end of each rep to make it more of a core challenge.
Single-Arm Shoulder Press
This move targets yourshouldersas well as your core, since its a single-sided movement.
Make it harder by holding a dumbbell.
Standing Cross Crunch
This move works your obliques, transverse abdominis, and rectus abdominis.
Alternating Standing Side Crunch
This move works your obliques.
You may want to avoid this move if you have back pain.
You may want to avoid this move if you have back pain.