All you need is 10 minutes and these 10 standing abs exercises to build a strong and stable core
Swap planks for standing crunches to wake up your core muscles
Planks and crunches deserve their place in any well-rounded core workout, but if getting down onto the floor, then back onto your feet is a challenge in itself, there are alternatives.
That's when standing abs exercises like the 10 listed in this workout can be a more accessible solution, while still being low-impact and joint-friendly.
Devised by NASM-certified strength coach Darryl "Bullyjuice" Williams, a competitor on the new reality TV show Trainer Games from iFIT, it takes just 10 minutes, requires no equipment and will give your cardio a boost to boot.
“This workout targets the entire core while standing, making it joint-friendly, accessible for beginners and easy to do anywhere,” Williams tells Fit&Well.
“The constant movement elevates the heart rate while reinforcing balance, coordination and functional strength,” says Williams.
Best of all, there’s no equipment required, so there’s no excuse not to give it a try today.
How to do the workout
This workout features 10 standing abs exercises. Perform each move for 40 seconds, rest for 20 seconds, then move onto the next exercise.
Aim to perform as many repetitions as you can within each interval without compromising your form.
Find a bit of space, get familiar with each exercise outlined below, then start a timer.
That's it. Short, sweet, effective.
1. High knees on the spot
- From standing, start marching on the spot
- Raise your knees to hip-height or higher.
- If you’re comfortable, step up the tempo into a light jog or run on the spot.
2. Standing crossover toe touches
- Stand with your feet shoulder-width apart.
- Hinge forward at your hips to touch one hand on the opposite foot (or as close as you can reach).
- Return to standing, then repeat on the other side.
- Continue, alternating sides with each rep.
3. Standing cross crunch
- Stand with your feet hip-width apart, your fingertips on the sides of your head and your elbows out to the sides.
- Bring your left knee and rotate your torso to bring your right elbow to meet around your midriff.
- Return to the start position, then repeat on the other side.
- Continue, alternating sides with each rep.
4. Woodchop
- Stand with your feet shoulder-width apart, a slight bend in your knees and your hands interlocked by your left hip.
- Raise your hands up and to the right, rotating your torso and following your hands with your gaze.
- Reverse the movement to the start.
- Switch sides after 20 seconds.
5. Standing side crunch
- Stand with your feet hip-width apart, your fingertips on the sides of your head and your elbows out to the sides.
- Bring your right knee up and out to your right side and lower your right elbow to meet it.
- Return to the starting position, then repeat on the other side.
- Make this harder by keeping your fingertips connected with your temples, forcing you to raise your knee higher and bend your spine further.
6. Overhead standing march
- Stand with your arms overhead.
- Engage your core to avoid arching your lower back or collapsing forward.
- March on the spot with high knees.
- Maintain control, keeping your chest facing forward throughout.
7. Crossover toe touches
- Stand with your feet wider than shoulder-width apart, with your arms outstretched to your sides at shoulder height.
- Keeping your arms straight, hinge forward from the hips and rotate your torso to touch your right foot with your left hand.
- Return to the start, then repeat on the other side.
- Continue, alternating sides with each rep.
8. Side bend
- Stand with your left arm by your left side and your right arm raised out to the side, elbow bent and fingertips touching the side of your head.
- Bend your body to the left, moving your left hand down your left side.
- Engage your side core muscles to straighten back up.
- Switch sides after 20 seconds.
- To make it harder, hold both hands by your head.
9. Standing hip abduction
- From standing, shift your weight onto one leg—hold onto a chair for support if needed.
- Raise your other leg out to the side to around 45˚, then return to the start.
- Switch sides after 20 seconds.
10. Squat to alternating cross crunch
- Stand with your feet hip-width apart, with your fingertips by your temples.
- Sit your hips back and bend your knees to lower as far as you comfortably can.
- Drive through your heels to return to standing, while raising one knee to meet the opposite elbow.
- Return to the starting position and repeat on the other side.
- Continue, alternating sides with each rep.
Darryl "Bullyjuice" Williams is an NASM-certified personal trainer, former USAF Physical Training Leader and has been creating beginner-friendly follow-along workouts for over seven years. With nearly 10 million subscribers on his YouTube channel, where Williams shares sustainable fitness tips and workouts, he has helped millions get back in shape. Williams is also a contestant on new reality TV show Trainer Games from iFIT.
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