12 Standing Ab Workouts You Can Do at Home

Standing ab workouts are any workout that engages your core muscles from a standing position. Standing ab workouts are great strength-training exercises for those with a limited range of mobility. Many standing ab workouts make use of common exercise equipment such as medicine balls, resistance bands, barbells, dumbbells, and kettlebells. However, some require no equipment at all, relying only on your body weight to sculpt and strengthen your entire core.

There are several notable benefits to incorporating core work into your workout routine.

1. 1. Standing ab exercises are a full-body workout. While standing ab exercises target the rectus abdominis and the obliques, they also actively engage muscles throughout the lower body (including the glutes, hamstrings, and quads) and the upper body (including the chest, biceps, and forearms).
2. 2. Standing ab exercises incorporate cardio. When you practice standing ab exercises with explosive repetition, you raise your heartbeat, get your blood pumping, and improve your overall wellness. For example, medicine ball slams and kettlebell swings deliver a powerful core workout while quickly elevating your heart rate to improve cardiovascular function.
3. 3. Standing ab exercises make for a great home workout. You can perform standing ab exercises without any equipment—or with minimal equipment.

These standing ab exercises will help you develop a strong core without any special equipment, and you can easily perform them at home.

1. 1. Standing crunches: The standing crunch is a full-body workout that activates muscles in the lower and upper body, including the glutes, abdominal muscles, and your entire core. To practice standing crunches, place your feet shoulder-width apart with your hands behind your head, engaging your core by squeezing your abdominal muscles, drawing your head forward, and crunching your abs.
2. 2. Standing side crunch: Also known as a standing side bend, this variation targets the oblique muscles on the sides of your abdomen and can help tone the sides of your body. To practice standing side crunches, stand with your feet hip-width apart. Without twisting your upper body, bend to one side while squeezing your abs and oblique muscle. Perform 2–3 sets of 10–15 repetitions, and then switch sides.
3. 3. Standing bicycle crunch: Similar to high knees, the standing bicycle crunch involves bending one knee and drawing it upward to the opposite side of the body. To practice standing bicycle crunches, place your feet shoulder-width apart with your hands behind your head, then bend your right knee and lift your knee up toward your left elbow. Squeeze your core and oblique while performing the movement. Perform 2–3 sets of 10–15 repetitions and then switch sides, bringing your left knee toward your right elbow.
4. 4. Lunge twist: A lunge twist, also referred to as a lunge with twist, is a lunge exercise in which you twist your midsection to the left or right while in the lunge position, resume the standing position, and repeat, twisting in the opposite direction. Be sure to twist at the hip, not the knee. For an added challenge, perform lunge twists with a medicine ball, kettlebells, or dumbbells.
5. 5. Bodyweight squat: For bodyweight squats, stand with your feet shoulder-width apart. Bend down into a squatting position by pushing out your rear end and keeping your upper body upright. Lift your arms up as you go, until your thighs and arms are parallel to the ground. Push up through your feet to stand, lowering your arms in the process.
6. 6. Wall squat: To practice wall squats, start in a standing position with your feet shoulder-width apart and back flat against a wall. Lower into a seated position by bending your knees at a 90-degree angle. Keep your lower back firmly against the wall and hold the position for your desired length of time.
7. 7. Jump squats: A jump squat adds an additional challenge to a regular squat. Perform a squat as you normally would, lowering your thighs until they are parallel to the ground. Instead of pausing there, push your feet into the ground and jump upward with explosive energy, simultaneously raising your arms above your head. Land with soft knees, lowering back down into a squat position all in one continuous, fluid motion. Repeat jump squats in a steady rhythm for as many reps as you desire.
8. 8. Single-leg deadlift: The single-leg deadlift (SLDL) is an exercise characterized by a hip-hinge movement forward while lifting one leg off the ground and extending it backward. Single-leg deadlifts work muscle groups in your posterior chain, including your calf muscles, lower back muscles, hamstrings, and glutes. Single-leg exercises improve core strength and coordination.

Exercise equipment, such as dumbbells and medicine balls, can help tone and define your abs. Consider trying these standing core exercises that implement weights.

1. 1. Wood chops: To practice wood chops, stand with your feet shoulder-width apart and hold both ends of a dumbbell on your right side. Slightly bend your knees and rotate your torso to the right. Keep your arms extended, straighten your knees, and rotate your torso to the left side, lifting the dumbbell across your body and raising it above your head. Return to the starting position and repeat for your desired number of reps.
2. 2. Medicine ball slams: Medicine ball slams, also known as med ball slams, are a simple yet challenging full-body workout designed to build core strength and improve cardio. To practice medicine ball slams, stand with your feet shoulder-width apart, raise the medicine ball overhead, and throw it against the floor with as much force as possible. Let the ball bounce up to your hands or lift it off the floor, then repeat the full range of motion.
3. 3. Kettlebell windmill: To perform kettlebell windmills, get into the starting position by setting your feet in a wade stance. Hold a kettlebell above your head with your right hand, keeping your left shoulder down while engaging your core. Reach down to touch the floor in front of you with your left hand, being sure to keep the kettlebell overhead with your right hand as you bend down.
4. 4. Dumbbell side bend: Dumbbell side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles. Practice dumbbell side bends by standing with your feet shoulder-width apart. Grab a single dumbbell and hold it at your right side with your palm facing your thigh. Slowly lower the dumbbell along your right leg towards your right knee. Lift the dumbbell and bend your upper body in the other direction. Stand tall again at the end of each repetition. Hold the dumbbell on your opposite side during the next set.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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