Bodybuilding 6 MIN READ 85 VIEWS March 13, 2023

Standing Abs Workout: This is How You Define Your Core Power

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Standing Abs Workout

From walking to weightlifting, your workout routine can have it all. Standing abs workout can have various routine choices that you may switch between if necessary. It prevents laziness and targets core strengthening from different angles. There are many ways to strengthen your core and each person has their choice of working out.

Standing abs exercise can be a whole-body workout which provides strength to the lats, glutes, calf muscles, and more. It can also correct your body postures and help blood circulation throughout the body. Standing exercise can be similar to floor workouts but may need more stability and balance during the exercises.

Standing Abs Workout: Building a Well-Rounded Routine

Strengthening your core standing up may require a long-term time investment as it takes persistence and energy. Eating healthier will also help you get your desired results.

As a beginner, it is better to begin gentle exercises with regular stretching. This will increase your flexibility to perform workouts and decrease the risk of injury.

Blending strength-based exercises will functionally engage the core. After a while, you can work on building the core strength and move towards more advanced routines.

Standing exercise to reduce burn belly fats and sculpt the core requires you to choose four or five moves from the below-given list. Each move should be given at least 60 – 90 seconds before switching to the next move. If needed, rest in between the switch. You can also use lightweight dumbbells, kettlebells, and optimal bands for the workout.

1. Side Reach Stretch

Get your core moving with a stretch. Sideway stretching can be the first move that wakes up your body.


  1. Stand wide, your legs aligned with the shoulders and both arms at the side.
  2. Inhale before your right arm goes above your head while your body stretches and leans towards the left side.
  3. Exhale and return to the original position.
  4. Repeat the move on the other side.

2. Circling Hips

This can be one of the standing exercises for belly fats as you engage the core muscles. It also allows flexibility for hips.


  1. Stand and align the feet to shoulders with hands on the hips.
  2. Keep your feet steady and slowly start to rotate your hips clockwise.
  3. Keep widening the rotations as the hips feel more flexible.
  4. Repeat the same in an anticlockwise direction.

3. Standing Cat-Cow

This is a standing version of the classic yoga move that can stretch those abs for better engagement.


  1. Bend at the waist and rest your hands on the knees.
  2. Inhale, curve your back forward and drop your face downwards.
  3. Exhale, arch your back to sink towards the thigh and face upwards.

4. Standing Oblique Crunch

Standing oblique crunch can help increase core and muscle movement. Oblique means the sides of the torso. It may require weights for intensity on the core.


  1. Stand and widen your feet more than the hip-width with hands behind the head.
  2. Twisting your torso, lift the left knee towards the chest while pulling the right side.
  3. Reach for the knee with the opposite elbow.
  4. Return to the original position and repeat the same for the other side.

5. Cross Body Chop

This requires a full-body engagement with the main focus on the abs. It can be helpful to build up a strong balance and power.


  1. Stand with your feet wide, aligning to the shoulders.
  2. Hold the weights with both hands extending on the right side overhead.
  3. Squad down slightly, rotating your torso to the left side.
  4. Let your arms follow to the left side while extending towards the toes.

6. Wide Side Crunch

The standing abs workout attacks the sides and the legs. It can also help in burning the fats around the obliques.


  1. Stand with your feet wider, bending the knees until the thighs become perpendicular to the calves.
  2. Place your hands behind the head.
  3. Inhale, bending the waist to the fullest on the right side feeling the crunch.
  4. Exhale while returning to the original position.
  5. Repeat the move for the left side.

7. Standing Bird Dog

Standing a bird dog routine can be challenging, as it increases balance and core strength. It may be more effective to go as slow as possible for better results.


  1. Stand straight with your feet joined and hands on both sides.
  2. Inhale and lift your right arm and left leg simultaneously.
  3. Bend the left knee but keep your raised arm straight.
  4. Pause and hold the position when your arm reaches the top with the left leg parallel to the right.
  5. Exhale and release.
  6. Repeat the same for the other side.

8. Side Knee Tuck

Side knee tuck may require more balancing and mobility, but it is an effective move to add to your daily workout.


  1. Stand with your legs wide aligning with your shoulders and hands behind the head.
  2. Bend to the waist from the right side while lifting the right knee.
  3. Aim to touch your right knee to the right elbow, which can target the obliques.
  4. Return to the start and repeat the movement on the other side.

9. Lunging Cross-Toe Touch

This standing exercise can help induce core power and muscle stretches. Lunging cross-toe touch seems like a necessary move for morning workouts.


  1. Stand with feet wider than hips apart and arms extended at the sides.
  2. Bend the torso forward, while touching the left hand to the right side toes.  
  3. Straighten your torso back up and repeat it for the other side.

10. Single Leg Deadlift

This is a single-arm and single-leg movement, which helps increase balance and core functions. This standing abs workout can be included to engage your full body.


  1. Stand straight with your feet wide apart and your arms down at both sides.
  2. Inhale
  3. While exhaling, bend forward from the waist. Lift your left leg straight behind.
  4. Lift the right arm straight simultaneously.
  5. Keep your hips square to the floor, while slightly bending the right leg from the knee.
  6. Try to form a straight line from the lifted fingers to the toes.
  7. Return to the starting position.

11. Lunge Crunch

Lunges and crunches can be beneficial for a whole-body workout. This standing abs exercise can be useful for muscle workouts. This workout needs to be energetic to drive the movements swiftly.


  1. Take a lung position with the right leg at the front at a 90-degree angle.
  2. Put your left leg stretched out behind.
  3. Extend both arms up in front.
  4. Swing the left knee up with the right leg holding the position.
  5. Bring your hands down on both sides of the left knee.
  6. Release into the starting position and repeat the same with the other leg.

12. Squat Twist Press

This cardio routine requires weights that would be suitable for your body type.


  1. Stand with the feet wider than your hips.
  2. You can use some weights or keep your hands level with the centre of the chest.
  3. Squat down and push your body upwards quickly.
  4. Extend the arms over your head and twist to one side.
  5. Lower yourself again to repeat the motion.

13. Oblique Side Bends

For the oblique side, bends pay attention to the side abs. This standing abs exercise requires weights that can intensify the routines.


  1. Stand straight and hold weights in your right arm at the sides.
  2. Bend your waist towards the right with a straight back.
  3. Let the weights drop towards the floor.
  4. Pull yourself back up by strengthening the side abs.
  5. Repeat for the desired amount.

14. Side Leg Lift Circle

This standing exercise for belly fat can get your core burning and increase the balance in your body. This workout requires a prop like a chair.


  1. Keep your left leg behind the chair.
  2. Rest both hands on the chair.
  3. Raise the right leg outwards going as high as possible.
  4. Move your leg in a circular motion from the hips.
  5. Return to your normal position and repeat on the other side.

15. Plank Workout

Strengthening the core and building flexibility can be achieved with the plank walkout. This standing ab workout can get included for reducing belly fat.


  1. Stand straight with arms on both sides.
  2. Drop with a forward fold from the hip.
  3. Put your arms on the floor and walk your hands until the body reaches the highest plank position.
  4. Pause and walk the hands back in reverse.
  5. Restart the same again.


Any workout move needs to engage your core and muscles properly. Always ensure that your workout sessions are effective and efficient.

Standing abs exercise to reduce belly fats can be difficult at the beginning but it can be fun owing to the addition of many different moves. Essentially, enjoying your exercise and eating healthy daily can keep you fit for a long time.

Standing abs workout can also have adverse effects. Any pain around the lower back or muscle stress needs immediate stopping and assessment.

Frequently Asked Questions About Standing Abs Workout

Even Though floor workouts are more effective, standing workouts have their benefits. These workouts include all core muscles from the back to the hips.

The Standing oblique crunches, wood chop, and standing oblique bends are best for daily routine.

Standing ab workout reduces belly fat by attacking the core muscles from different sides. They allow you to have toned, well-sculpted abs through multiple moves repeated continuously.

Sudden excessive abs workouts without proper stretching may lead to many complications like cramps, muscle pain, ligament or tissue tears, and many more.

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