For a Crunch-Free Challenge, try out this Standing Ab Workout.

According to Caifano, “a standing ab workout subconsciously gets you off the floor or couch and gets your body moving,” she continues, “putting your brain into an active, can-do mindset.” 

While crunches, sit-ups, and planks have their place in a well-balanced workout routine, Gina Caifano, FNP-C, NASM-CPT, CEO of The Garage Chicago Gym, believes that skipping out on standing core exercises is a mistake.

Admit it: you usually keep your core exercises for the conclusion of a workout because it’s a valid reason to lie on the floor after a tough HIIT session or 30 minutes of battle ropes. There’s no shame in that.

She adds that after doing this standing abs workout, you can expect to get maximal body control, enhanced functional ranges of motion, and greater strength in the pelvic floor, hip flexors, transverse abdominals, and rectus abdominis.

Standing Ab Workout for 20 Minutes 

Caifano breaks down this 20-minute standing ab workout into three sections. Part A involves activating your core and preparing your muscles for the upcoming task.

Part B will test your capacity to rotate and resist rotation, which will help you create power in your core and hips, according to Caifano.

Finally, in Part C, you’ll concentrate on your balance to improve your core stability. These standing abs workouts will put your core to the test as you strive to stay upright and stable.

Caifano recommends beginning with this standing ab workout twice a week as a finisher, or you can add it as a warm-up for any current training routine.

It operates as follows: Perform 1 set of the A-labeled motions for the time allotted. Then, for the prescribed reps or time, perform 2 sets of the moves labeled B and 2 sets of the moves designated C. Rest for up to one minute between sets. Don’t forget to stretch after your workout.

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You will require the following items: 1 light or medium resistance band * and 2 light kettlebells. *

A. Knee-to-Chest Alternate Hold 

A. Stand with your feet about a foot apart and your right side against the wall. Holding the wall with your right hand for balance, hug your left knee into your chest with your left.

B. Hold for a breath, then release with the left hand while engaging the core to keep the left knee in toward the chest for another breath.

C. Place your left foot on the ground. Then, with the left hand, embrace the right knee into the chest while the right-hand remains on the wall.

D. Hold for a moment, then release with your left hand while contracting your core to keep your right knee in toward your chest for another breath.

E. Place your right foot on the ground.

To move forward, avoid utilizing the wall for balance.

Alternate for another 60 seconds.

A. Wall Assisted Single-Leg Knee Tucks

A. Stand facing a wall, hands slightly above shoulder height and shoulder width apart. Take two steps back so that your torso is gently leaning against the wall.

B. Drive your hands into the wall to produce tension in your core, as if you were doing a vertical plank. Drive the right leg quickly toward the chest and back to the ground without letting the right foot touch the floor.

Repeat for another 30 seconds. Repeat on the other side.

A. Side Bend with a Kettlebell 

A. Begin by standing with your feet about a foot apart and a kettlebell in your right hand. The left hand is lying on the left hip.

B. Contract your abs and descend the kettlebell toward your right knee until you feel a pull in your left obliques. Throughout the exercise, keep your shoulders and hips facing forward without turning.

C. Exhale and pull the kettlebell back up to stand.

Repeat for another 30 seconds. Repeat on the other side. 

A. Single-Leg Goblet Knee Drives with a Kettlebell

A. Stand with your feet about a foot apart and a kettlebell in front of your chest in the goblet position (by the sides of the handles near the bell).

B. Drive left knee up toward chest while keeping right leg balanced and straining glutes. 

C. Lower the left knee to the ground and immediately drive the left knee back up toward the chest.

Before driving back up, lightly tap your right toe on the ground.

Repeat for another 30 seconds. Repeat on the other side.

B. Kettlebell Single-Arm Kettlebell Suitcase Hold with Knee-Drive 

A. Stand with your feet a foot apart and a kettlebell in your right hand. Extend your left arm to the side, a few inches from your hip.

B. Keeping your core engaged, bring up your left knee to your chest while balancing on your right leg.

Hold the position for 30 seconds. Repeat on the other side.

B. Pallof Press Circles with Resistance Bands

A. Attach a resistance band to an anchor point (such as a closed door or squat rack). Stand perpendicular to the anchor point with your left side closest to it. Stand closer to the anchor point for less resistance and further away for increased resistance.

B. Hold the resistance band in front of your chest with both hands, elbows slightly bent. Maintain a hip-width stride, knees slightly bent, and core engaged.

C. Straighten your arms to press your hands away from your body. This is your starting point.

D. Make small, controlled circles with your hands in a counter-clockwise movement.

Repeat for another 30 seconds. Repeat facing the opposite direction.

B. Standing Kettlebell Rotation 

A. Stand with your feet about a foot apart, holding the kettlebell on its side with your left hand on the handles and your right hand on the bell in front of your chest.

B. Exhale and rotate your body to the left, coming to a halt when you feel a tug in your right obliques. Only the upper body should rotate while the feet stay stationary.

C. Take a deep breath and return to the center.

Perform 10 repetitions. Repeat on the other side.

C. Overhead Kettlebell Marches 

A. Hold a kettlebell in each hand with your feet about a foot apart. Exhale and press the kettlebells overhead while keeping both elbows slightly bent.

B. March gently in place, bringing each knee in toward the chest while maintaining balance on the opposite foot.

Repeat for another 30 seconds.

C. Overhead Knee Drives with a Resistance Band 

A. Attach a resistance band to a high position on a squat rack, door frame, or another readily available anchor point. Take hold of the resistance band with both hands and extend your arms overhead.

B. Taking two giant steps away from the anchor point, facing away from it, add tension to the resistance band. The feet should be hip-width apart. Arms are held above with a slight bend in the elbows.

C. Lean slightly forward and drive your left knee toward your chest while balancing on your right leg, then lower your left leg to the ground. Drive your right knee into your chest, then lower your right leg to the ground.

Alternate for another 60 seconds.

C. Band of Resistance Overhead Lateral Knee Drives 

A. Secure the resistance band to a high position on a squat rack, door frame, or another readily available anchor point. Take hold of the resistance band with both hands and extend your arms overhead.

B. Taking two broad steps toward the left with the right side closest to the anchor point, build tension in the resistance band. The feet should be hip-width apart. Arms are held above with a slight bend in the elbows. 

C. Lean slightly to the left of the anchor point and drive your left knee toward your chest while balancing on your right leg, then lower your left leg toward the ground.

D. Bring your right knee in toward your chest, then lower your right leg to the ground.

Alternate for another 30 seconds.

To Conclude

By managing internal abdominal pressure, the abdominal muscles support the trunk, allow movement, and keep organs in place. They are also important for posture, balance, and respiratory activities such as breathing.

For improved abs, try some of our standing ab workout.