A Quick Kettlebell Core Workout That Targets Your Obliques, The Core Exercises Michelle Wie West Loves for Building Strength, Instructors Tiffany Ragozzino and Lee Jimenez are back with the 6th and final episode of our kettlebell series, this time leading you through a 20-minute set that combines aspects of each previous installment for a complete full-body workout. Women's Health may earn commission from the links on this page, but we only feature products we believe in. It may even be more effective because your core muscles arent just the ones you see in the mirror. Broaden across your chest and level your shoulders throughout. Sit-ups and crunches can both strengthen and tone your abs. Looking through that scope, if crunches are difficult for you, which is a reality for obese people, standing core exercises will help tremendously. Return to start. How to do it: Stand with your feet hip-width apart. Then, with control, lower your leg down to the ground. That's one rep. How to: Start standing, feet hip-distance apart, toes pointed out slightly. Use your abs to return to the standing position. Start with weight held in both hands in front of your left hip. (2020). We get it: You dont always want to do crunches or planks or have to get on the gym floor (ew) to work your abs.
It also aids hip and lumbar (lower back) stability by emphasising torso rotation.
Hinge forward slightly at your hips, so your chest is over your right thigh. Why trust us? Keeping your arms straight and shoulders pressed down, rotate your upper body to the right and then return to the center. How to do it: Stand with your feet hip-width apart. Hold a dumbbell in your right hand, elbow bent until your tricep is in line with your torso. That's one rep. How to: Begin by standing up straight, with your feet slightly wider than shoulder-width apart, and a kettlebell in each hand. Use your core to lift your left knee toward your chest and return it back to the floor behind you. How to do it: Set the resistance band anchor (or cable machine) at about elbow height. barbell boxrox That's one rep. How to: Get into a high-plank position with your feet slightly wider than shoulders. But Really, How Long Does It Take to Get Abs? SELF does not provide medical advice, diagnosis, or treatment. At the same time, the shoulders and back work to control the weight as the glutes fire up to help keep you grounded. Add to that your shoulders, triceps, back, glutes, hamstrings, quads and the fact that you will sweat a lot during the exercise, it becomes one of the best bang for your buck. This is arguably the best of our list of standing core exercises if you are looking to target your obliques. Repeat. Pro tip: You can bend your knees slightly to do this one but make sure the movement is still coming from your core rather than your legs. If this ones hard for you, try increasing mobility with thoracic rotation exercises. A primer on the role of boredom in self-controlled sports and exercise behavior. Hold a weight (dumbbell, plate or kettlebell) in front of you at shoulder height with your arms straight. Score! Pro tip: Focus on using your core, not your quads, to lift your knee. Pro tip: Make this move more difficult by slowly opening your arms until they are in a goal post position. Effects of pelvic and core strength training on high school cross-country race times. Luckily, you dont have to. Then continue lowering until your elbow and forearm reach the ground. How to build a standing ab exercise routine, ncbi.nlm.nih.gov/pmc/articles/PMC7428605/, ncbi.nlm.nih.gov/pmc/articles/PMC7957048/, Ab-solute Conditioning: Heres How to Engage Your Core. When it comes to core training, there are so many ways to strengthen and sculpt your muscles. This exercise burns even more calories than regular bicycle crunches or the standing bicycle crunches. That's 1 rep, do 10, then switch sides. That's one rep. How to: Start by kneeling on your left knee, and bring your right foot to the side of your body, with foot firmly on the ground and toes pointed to the right. You can do it with a dumbbell, resistance bands, or utilising a cable machine. Swing the kettlebell in front of your body and pass it to your left hand. Without moving your arms, drop your right hip away from the anchor point, feeling a stretch along your right side. Bend from your waist toward the side youre holding the weights on. How to do it: Stand with your feet hip-width apart. That's one rep. How to: Start lying on back, holding a single dumbbell in hands like a goblet.
Keep your elbows in line with your shoulders and at a 90-degree angle. Why would you want to do standing core exercises? Keep your elbows in line with your shoulders. Do 1 minute to the right, then switch sides. It takes the bicycle exercise youve seen above and adds a squat in between each rep, adding a layer of the lower body to the movement.
Keep your spine straight and use your abs to stabilize your body without letting your hips dip. https://fabulous50s.com/new-14-day-challenge/. Or, add your favorite exercise to your normal training session. Keep your eyes forward and your abs contracted. This standing abs workout could be performed every day but for best results, take a rest day inbetween (3-4 days a week) and if integrated into a strength programme, its always best to work the core after your resistance training as it can fatigue you and eat into your lifting performance. Stand tall and with your ribs pulled in, your pelvis tucked, glutes squeezed and core engaged. Then, slowly close your arms and return to the starting position. While you shouldnt neglect your floor abs workout entirely, standing exercises are a great way to mix up your regular routine. 
When you purchase through links on our site, we may earn an affiliate commission. Turn 90 degrees to your right so that youre standing perpendicular to the anchor point. If youve never thought about working your core while standing, you should. Use your core to pull your torso back to the center. Subscribe in print, digital, or a great-value bundle! Do 10 reps to the right and 10 to the left. Keep your shoulders down too! Place a dumbbell (or towel/other weight) outside right wrist. So, when you pick up a weight and lift it overhead, for example, or move it from the floor toward the ceiling, all of that coordination comes from your core engaging and supporting your other muscles as they move. During this exercise, your core and back are working to stabilise against the weight pulling forward, while your shoulders have the weight in an isometric hold and obliques are challenged by the rotational movement, explains Trigg. Visit our corporate site, Future US, Inc. Full 7th Floor, 130 West 42nd Street New York, NY 10036, Netflix's cheaper ads-based tier has a release date sort of, How to save money on lawn mowers, including usage, care & buying tips, Streaming news from Netflix, Disney and more, Discover the gadgets you never knew you needed, In-depth reviews and new tech explanations. Weight plates can also work, or even a kettlebell if you have one to hand. 
Push into left forearm to sit up. 
Read More: Top Functional Bodybuilding Abs Exercises to Build Unstoppable Core Strength. The extra pounds make your entire system work that much harder, and that's especially true of the muscles in your middle, because that's your center of gravity. Getting abs can take anywhere from 2 weeks to 2 years. According to Trigg, each of the following five exercises should be performed in 3-5 sets, each of which is made up of 10-12 reps per exercise (and per side if unilateral). By engaging your core throughout the exercise, the med ball slam becomes a great exercise for your abs. Heres everything you need to know about sit-ups versus crunches, This core workout targets your core muscles with a strategic, super-effective form of high-intensity circuit training. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. We challenged a group of experienced baseball players to keep up with tennis pros through an entire day of drills and practice exercises. Reverse the movement, and continue rotating through center until body faces right side, pivoting on ball of right foot and raising weight up overhead at 45-degree angle. Use both hands to hold the handle directly above your head you can either rest your hands on the top of your head or hold them just above your head. For one, it is something different and monotony can be a real problem when it comes to getting fitter. Grasp the center of the resistance band with both hands. Stand with your feet hip-width apart and hands behind your head and elbows wide.
Drive up through heels to standing while raising right arm toward ceiling, turning torso toward the left, and lifting right heel to pivot on it. Keeping hips and shoulders level, reach left hand across body to drag the weight outside where left wrist will land. Tan MP, et al.
Hold a kettlebell in your right hand with your arm at your side. And yes, it's supported by. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
The Great Weight Debate: Is Heavier Weight or More Reps Better for You? What it does: This exercise strengthens the oblique muscles, the two abdominal muscles that provide trunk flexion and rotation. When it comes to the weight, you can use anything thats heavy and easy to grip but dumbbells are preferred. Of course, if youre ever experiencing any sharp pains during exercise, stop and check in with your doctor. The Surprising Anti-Aging Benefits of Collagen for, Delicious Falafel Salad with Tahini Sauce. Top PT and trainer at Blok, Chloe Trigg, unpacks the top workout for toning up that midriff, All the best features, news, tips and great deals to help you live a better life through technology. How To Style FRIZZY HAIR For Women With Very Dry Hair! How to do it: Stand with your feet slightly wider than hip-width apart and hold a dumbbell or medicine ball with both hands straight overhead. Ab rollers are an oldie but a goodie. Reverse Dumbbell Chop do 10 reps on each side, 3. Then rotate in the opposite direction. Hold a weight in your left hand and keep it by your side. Effects of core-musculature fatigue on maximal shoulder strength. That's one rep. How to: Start in a standing position at back of mat, holding a medicine ball at chest. That's one rep. How to: Start in a high plank, shoulders over wrists and feet wider than shoulders. Pause for a second, then reverse the movement. BOXROX and its content is not affiliated with CrossFit, Inc in any way nor is it endorsed by CrossFit, Inc or any of its subsidiaries. As it is performed, your core works to stabilise and balance itself while also contracting to pull your torso into a compression (crunch). (2021). Do 30 seconds in one direction, then 30 seconds in the opposite direction. Bring your right elbow to your left knee as you twist through your waist, then return to the starting position and repeat on the opposite side. What it does: This exercise works the core as well as the glutes, shoulders, back and obliques. You can use standing ab exercises in a couple of ways: The nice thing about abs: Its hard to overdo them, so feel free to try 2 or 3 moves one day and 2 or 3 different moves the next time you work out. How to do it: Stand with your feet hip-width apart and your arms behind your head.
Pro tip: Dont let your shoulders climb up to your ears. Pro tip: For better balance, make sure your moving leg is in sync with your opposite arm. T3 is supported by its audience. Rack the kettlebell at your chest, then lift it overhead, keeping your eyes on the weight. Top Functional Bodybuilding Abs Exercises to Build Unstoppable Core Strength, 20 Minute AMRAP Kettlebell Workouts to Build Conditioning. Most abs workouts are done on the back, but the problem there is that if youve left working your core until the end of your gym sesh laying on the floor can be a pretty dangerous thing. Forget crunches and planks. Then alternate sides for 1 minute.
Wolff W, et al. Hold a kettlebell in your right hand.
Repeat. Rosemeyer JR, et al. Your arms will swing back and forth kind of like youre running. Rotate slowly through your core, moving your head and shoulders so that your gaze doesnt shift from the weight. Pro tip: Make sure youre consciously engaging your core. Warrior Balance do 10 reps on each side, 38 Delicious Lunch and Dinner Ideas That Are High in Protein, 11 New Foundations, Concealers, and Primers for Fresh, Dewy Skin, Fire Up Your Lower Abs With the Scissors Exercise. Ensure the elbows stay tight and as close to your head as possible. Return to starting position and repeat. Pro tip: Keep your shoulders relaxed to avoid overworking your upper traps.
You did not expect to see a med ball slam in this list, did you? The alternative? 10 minute standing abs workout with dumbbell weights for women OVER 50. So what are the best standing core exercises that you can do standing up? Rotate to the left. Then alternate sides for 1 minute. The overhead circle, often known as halo, is a core exercise that needs a dumbbell, a kettlebell, or any other weight you can easily lift above your head. Dumbbells at the ready. Hold a dumbbell in your left hand and extend your right arm out to your side at a 45-degree angle from your body. The question of weight vs. reps when it comes to weightlifting is rarely met with a definitive answer. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. CrossFit is a registered trademark of CrossFit, Inc. South American Team Invited to the Games; CrossFit Opens Up About Drug Testing Protocols, Three More Athletes From Copa Sur Fail Their Drug Test Including One Individual Elite, Nasser Alruwayeh Is Latest Individual Athlete to Fail Drug Test and Wont Compete in Madison, Lize Burns Accuses CrossFit of Mismanagement at Fittest in Cape Town Failed Drug Test, Pedro Martins Is the 3rd Individual Athlete With Games Invitation Revoked After Failed Drug Test, 5. Engaging your core, perform a side crunch by bending at your waist and bringing your left leg toward your left elbow. What it does: This exercise targets not only the abs but the shoulders, back and oblique muscles. Rotate torso to right side so that right elbow is hovering just off mat.
So give the four-move circuit below a try (be sure to save the Pin below for easy reference). That's one rep. How to: Start seated, upper body leaned back until abs are engaged. 4 Kettlebell Exercises to Hit Your Shoulders, Back, and Arms, Why Bad Photos Make You Feel Like Crapand How to Care Less. Gaze follows hands as you move. With feet hip-width apart, pull ribs in and tuck in your pelvis to engage the core. Isolate through the core and then control the weight back down to your hip. Dumbbells should be in either hand and resting lightly on shoulders. Pro tip: You can make this exercise more difficult by using a shorter resistance band or stepping on the resistance band closer to where you place your hand. Pause for a second. Want to Work Your Way to a Well-Formed Booty? Repeat on opposite side. Do your left side only for 1 minute, then your right side only for 1 minute. With control, lower kettlebell back down. Thank you for signing up to T3. How Much Cardio Should You Do to Lose Belly Fat? The magazine and its 250+ contributors cover many topics including CrossFit, weightlifting, nutrition, lifestyle and community related news. How to do it: Stand with your feet slightly wider than hip-width apart and hold a dumbbell or medicine ball with both hands at chest height. Please refresh the page and try again. Increase your speed to create more of a challenge. But which one is better? Lose Belly Fat Sitting Down | AB WORKOUT For Women Over 50! Keeping your arms straight, slowly swing the weight diagonally across your torso so that its above your right shoulder as you straighten your legs. Engage your core to pull your torso back upright. Standing core exercises will also target more muscle groups such as your back and your hips, whether a normal crunch will only hit your rectus abdominis. (You can use dumbbells or kettlebells interchangeably.) Sweep left foot back behind body to come into kneeling lunge with both legs bent at 90 degrees. Try Crossing the Kas Glute Bridge, Tone Your Tatas with the 10 Best Boob Workouts, Roll Your Way to a Stronger Core: 9 Best Ab Roller Workouts. Stand far enough away that the straps are taut. The result? Continue in this direction for 3060 seconds and repeat in the opposite direction. Pro tip: Make sure to squeeze your glutes and keep your hips in line with your torso. Ready to target your low belly muscles and actually notice a difference? Return your hands back to your right side to just below hip level. The Kas glute bridge exercise may not look drastically different from a standard glute bridge, but it is more targeted. All rights reserved. How to: Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. Jordan Galloway is a certified personal trainer and the fitness director for Womens Health magazine and website.
(If you can lift your leg higher, go for it). Keep your arms long and compress your knee up towards your navel, so you can crunch the weight over your knee. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Pro tip: Dont let your butt stick out keep that ish tucked in. How to do it: Stand with your feet wider than hip-width apart and hold a dumbbell in each hand. Hold a dumbbell with both hands. Slowly return your hands back to your chest. That's one rep. How to: Start lying face up with left leg straight on mat, right leg bent, foot flat on floor, left arm out at side on floor at 45-degree angle, and right arm holding kettlebell above shoulder, tricep on floor, and elbow at 45-degree angle from body. These standing core exercises can effectively work your entire core without gettin down on the floor. Lift your legs up directly over your hips. They are not as effective as other traditional ab workouts because of gravity. It forces your core to stabilise as the weight rotates, which helps to strengthen it over time. Forget fireworksthese deals are the real blowout. Will you ever get back up again? Keep your arms straight but the elbow soft (slightly bent). That being said, there is one truth you must know about standing core exercises. Continue to alternate sides for 1 minute. These work to minimise side-to-side rotations during exercises such as running. And, if you tend to have neck or hip flexor pain when you do core work on the mat, these standing abs exercises may be a great alternative. Happy sweating! Keeping both elbows bent, and the rest of body still, slowly circle the kettlebell around head once, keeping the weight at eye level. Then, twist arms and torso over left leg, return to center, then step back to start. Resist using your lower body to drive the weight up. Now, rotate the weight around your head clockwise, keeping your head and body still with the weight. There was a problem. Rotate to the other side to complete 1 rep. Do 20 reps. It can help boost core strength and stability. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Use right oblique to pull the body back to the upright position, and repeat. Shakira got her Super Bowl Halftime Show abs. Save my name, email, and website in this browser for the next time I comment. Thats 1 rep, do 10. There are plenty of core workouts that can be done standing up. You can use bodyweight abs exercises, target specific muscle groups at a time, like your obliques, or you can take a 360-degree approach and train the entire area at once, which is how Shakira got her Super Bowl Halftime Show abs, btw. Keep on your feet.
Not all effective abs exercises must be done lying on the floor. The ONLY Exercises You Need to Look Jacked, How To Speed Up Weight Loss 10 Things You Can Do Now to Accomplish That, The 12 Best Lat Exercises for Strength and Muscle Growth. Overall, standing abs are a great way to change up your ab routine and challenge your body. That's one rep. How to: Start standing with feet just wider than hips, a kettlebell in right hand, right arm bent with elbow close to body so that the weight rests on shoulder, and left hand on hip. That means your upper traps are taking over. Heres an effective lower ab workout to shred those lower muscles. Squeeze your obliques throughout. Bend your knees and rotate your torso to the left so that your hands are on the outside of your left thigh. Lean forward into the straps as though youre doing an elbow plank. Your feet should pivot in the same direction as the weight. Do 10 reps to the right and 10 to the left. That's one rep. How to: Stand up straight, with your feet shoulder-width apart. Alternate sides for 20 reps. Then return to start. 15 Minute Toned Arms Workout With Dumbbells | Build Muscle Fast! Lower the weight to the outside of your right foot, allowing your knees to bend slightly and your feet to pivot. That's one rep. How to: Lie on your back with a dumbbell held in between your hands and extend your arms.
Clark AW, et al. Engage your abs and keep your arm with the kettlebell straight with the elbow soft. Everything you need to know about building a strength training routine that'll help you meet your goals plus sample workouts to get you started. What it does: This exercise works the abs, upper back, shoulders and glutes. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); 10 Minute STANDING ABS Workout With Dumbbell Weights For Women! With your right hand either behind your head or resting on your abs, lean to the left as you slide the weight down your side towards your knee. And avoid sticking your butt out. Standing up for frailty: Blood pressure changes do matter. Both sports demand split-second reflexes and precise body control, but will the skills our baseball players acquired on the diamond translate to the tennis court? Everything that a fitness fan is searching for. How to do it: Stand with your feet slightly wider than hip-width apart. With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. The effects of gravity on your weight actually help you perform the movement, instead of adding resistance. Pro tip: Dont allow your hips to twist to the right instead, think about bringing your left rib cage to the right hip bone. What that means is that you'll go through the list of moves, from top to bottom, doing as many reps as possible of each exercise in 40 seconds, then resting for 20 seconds and continuing immediately to the next. Bring elbows and knees in at the same time, lifting shoulder blades off the ground and pausing when arms and knees meet in the middle. Start with acknowledging your negative thoughts. How to do it: Stand with your feet hip-width apart, hold a medicine ball or dumbbell with both hands, and extend your arms in front of your chest. Use of this site constitutes acceptance of our User Agreement and Privacy Policy and Cookie Statement and Your California Privacy Rights. Thats 1 rep, do 10, then switch sides. Standing core exercises are an effective way to hit your midline in different ways. Sit-ups vs. Crunches: Which Core Workout Is Best? Bring the weight back up across your torso and overhead to the left in a reverse chopping motion. Do left side only for 1 minute, then right side only for 1 minute. Lee Bell is a freelance journalist & copywriter specialising in technology, health, grooming and how the latest innovations are shaking up the lifestyle space. Stand with your feet hip-width apart, arms behind your head, and abs engaged. That's one rep. How to: Stand with feet slightly wider than hip-width apart, holding one heavy dumbbell like a goblet. Stand on your left foot and lift your right knee to hip height in front of your body. Hold a weight in both hands above your head. Heres why you can trust us. How to do it: Start in a low lunge position with your right knee bent, your left leg straight behind you, and your arms at your sides at a 90-degree angle. Keeping your leg as straight as possible, lift your left leg up to around waist height and reach your right hand to touch your toes. (2015). Repeat on the other side. Your head, shoulders, hips, and toes should face the same direction. THE ORDINARY | My Anti-Aging Skincare Routine Over 50 | Morning & Night. How to do it: Stand with your feet wider than hip-width apart and extend your arms into a T. Engage your core, rotate your torso to the left, and tap your right hand to the outside of your left foot. See a certified medical professional for diagnosis. posture exercises improve workout fitness health simple workouts motivation exercise improvement really help better bad weights teenagers taller grow paris fly dumbbells standing position starting Our content does not constitute a medical consultation. Return to high plank and repeat on the other side. These moves will help you develop core strength because you have to really engage your abs to stay standing tall and stablethey challenge your abs and your balance. 14 Day Workout Challenge to Lose Weight Get Fit And Tone Muscles! BOXROX Competitive Fitness Magazine is the worlds biggest online magazine for fans of CrossFit and functional fitness. Dont Miss Out on the Best Fourth of July Sales of 2022. Remember to keep reps controlled, engaging your core throughout each exercise, she adds. How we chose the best standing abs exercises.
Here's what the phrase "engage your core" means along with the muscle's you'll work and some sample exercises to try. Lower your left leg down as low as you can go without your lower back arching up off the mat. That's one rep. How to: Start standing with feet shoulder-width apart, holding a dumbbell with both hands in front of chest. Pro tip: Engage your core throughout and keep your hips level and straight. (Think wrists over chest NOT your face.) Engaging your core, bend your knees and send your hips back into a chair pose. Extend your arm back, until its completely straight. Burn belly fat and get a slim waist with these low impact ab exercises for women with no crunches or floor exercises.This abs workout is suitable for beginners and seniors #staysafe #stayhome, This 10 minute standing abs workout is part of the November 14 day challenge. You should also rest 30-60 seconds between the sets. That's one rep. Why Marvel's Karen Gillan Embraces Her Anxiety, Your New Must-Try: Sauted Dandelion Toast, The Only Marathon Training Plan You'll Ever Need, Your June Horoscope: Communication Clarity, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Standing Oblique Bends / Weighted Standing Side Bend, How to Lose Belly Fat Without Counting Calories. Rotate your upper body to the right, aiming to get your left elbow passed your right knee. Hold a weight in both hands by the front of the neck, keep your elbows tucked and shoulders back. You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home. How to do it: Stand with your feet hip-width apart, knees slightly bent, a dumbbell in each hand, and arms in a goal post position. Come back to center as you sit into the squat, then stand while raising left warm toward ceiling, turning torso toward the right, and lifting left heel to pivot on it. (2017). With your feet and torso in line with one another, hold the resistance band with both hands and press straight out from your body. Put your free arm on your waist. Reverse to return to start. Turn your toes outward and lower into a wide squat (also called a wide second squat if youre a barre lover). 17 Weighted Abs Exercises That'll Add Major Muscle Definition To Your Midsection.
Reverse the movement and return to start. Grab a dumbbell in each hand and put your arms in a goalpost position. Return to start. Use this list of exercises to build your perf standing core routine. We leaned on two fitness experts to compile this list.