Standing Abs Workout | Get Ripped Abs

Standing Abs Workout – Getting Ripped Abs

When you think about working your abs, you might imagine rolling around on the gym floor or your living room floor doing crunches. That can get boring fast!

Today, we’re switching things up with a standing abs routine that you can do anywhere. All you need is a set of light dumbbells, or you can use household items like water jugs or canned food.

This workout is simple, effective, and will help sculpt your core while keeping things fresh.

Flamingo Row

We’re starting off strong with the most challenging exercise while we’re fresh—the Flamingo Row.

Begin on your non-dominant leg first, as this is usually the weaker side.

To execute the move properly:

• Evenly distribute your weight on the standing foot with a slight bend in the knee.
• Hinge at the hip while simultaneously extending your opposite leg back.
• Push the dumbbells forward in sync with the movement.
• Keep everything square—don’t let your hips or shoulders tilt.
• Fixate on a stationary point on the ground rather than looking in the mirror to maintain balance.

As you reach the top of the movement, engage your core and squeeze the glute of the standing leg to help with stability.

Aim for 10 to 15 reps per side while focusing on precision and control.

Low-to-High Wood Chopper

This dynamic move engages the abs, obliques, and shoulders while also increasing your heart rate.

• Start with feet slightly wider than shoulder-width apart.
• Bend down and touch your elbow to your opposite ankle.
• Rotate your torso as you bring the dumbbell diagonally across your body.
• Focus on core engagement throughout the entire motion.

Perform 15 to 20 reps per side, ensuring that you drive the dumbbell up with control and keep your back flat.

Standing Crunch

This exercise mimics a traditional crunch but in a standing position, making it more dynamic and functional.

• Bring your knee up as you simultaneously bring the dumbbells down toward your knee.
• Focus on contracting your abs at the top of the movement.
• Maintain a slight rounding in the upper back to fully activate the core.

This move is great for developing six-pack abs when combined with fat loss. Complete 15 to 20 reps per side, ensuring that each rep is controlled.

Overhead Circles

This deceptively tough exercise torches the abs and shoulders.

• Hold a dumbbell with both hands and draw controlled circles overhead.
• Engage your core throughout the movement to prevent unnecessary swaying.
• Keep your arms straight and feet about shoulder-width apart for stability.

Perform 15 to 20 reps in each direction, ensuring smooth and controlled movements.

Standing Stabilization Twists

This move strengthens the obliques and core stabilizers.

• Hold the dumbbell at chest height with arms extended.
• Rotate your upper body side to side, stopping in the middle each time.
• Keep your core tight and your knees slightly bent.

Complete 15 to 20 reps per side, ensuring that your movements are precise and controlled.

Single-Leg Sprint

A more dynamic movement that engages the abs and boosts endurance.

• Extend one leg back while pushing the dumbbell forward.
• Drive the knee forward while bringing the dumbbell toward your knee, mimicking a crunch.
• Keep your back flat when extending and slightly round the upper back when contracting.

This move requires balance and core strength, so focus on a stationary point to maintain stability. Perform 15 to 20 reps per leg.

Final Tips for a Strong Core

For any abs workout, engage your core by slightly rounding your upper back—this helps you fully activate the muscles.

When performing unilateral exercises (one-sided movements), ensure that you’re executing them symmetrically on both sides.

A great way to check your form is by recording yourself or using a mirror.

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Thanks for reading, watching, and sharing!

—train smart and train hard 💪