Below are four standing abdominal exercises that you can do anywhere! No equipment is needed.
Ways to incorporate this routine: as a quick pick-me-up during your lunch break; after a run, in the morning before heading off to work, or on vacation!
1. Standing Marches & Twists
Tips + Set-Up: Stand with your feet hip-width apart. Shoulders pressed down away from the ears. Keep a soft bend in your knees. Bring your knees into your chest with an abdominal contraction. Focus on using your core, not your thighs, to lift your knees.
2. Single-Leg Knee to Chest
Tips + Set-Up: Start with feet hip-width apart, parallel. Extend the right leg behind you. Bring your arms up overhead. Hinge forward slightly from the hip so the chest is over your thigh. Use the core to lift right knee toward chest and allow arms to come in at sides. Replace leg on the ground and, as quickly as possible, drive forward again.
3. Wide Second Oblique Dips
Tips + Set-Up: Stand with your feet wider than your hips. Feet are turned out. Make sure that your knees are tracking over your second and third toes. Bend your knees, squeeze your glutes, and drop your hips down to the knee level. Take your hands behind your head or to 90 degrees, goalpost. Connect your breath with each movement. Option to take one light dumbbell in each hand for an added challenge.
4. Standing Knee to Elbow Pulls
Tips + Set-Up: Stand with your feet hip-width apart. Option to take one light dumbbell in each hand. Engage your core and bring your elbow to your knee on the same side by bending at the waist and performing a side crunch. Rather than moving elbow down, try to keep arms and shoulders in the same place throughout so you’re forced to use obliques to perform the move. Place your foot down to the floor between each exercise to help with balance, or keep it hovering for more of a challenge.
16 regular marches with arms swinging
16 marches reaching opposite elbow to opposite knee
KNEE TO CHEST PULLS
16 right side
16 left side
8 oblique dips to the right
8 oblique dips to the left
16 alternating side to side
KNEE TO ELBOW PULLS
8 on the right
8 leg lifts straight
8 on the left
8 leg lifts straight