Floor-based workouts are not for everyone. We get it, lying down on a mat after your regular workouts to smash out endless sit-ups and crunches isn't everyone's idea of sweaty fun. Or perhaps you suffer from back pain and don't feel comfortable working out on the ground. Either way, you can still regularly train your ab and core muscles using this 12-minute all-standing routine.
You might think this involves some form of weight, such as using one of the best kettlebells to challenge your core stability more, but all you need is your bodyweight and full-on core engagement throughout every exercise.
Workout instructor, Maddie Lymburner (best known online as MadFit), demonstrates all six exercises included in her standing ab routine. You will perform all six moves for 45 seconds each, followed by 15 seconds rest in-between, and then repeat the total circuit twice over.
It only takes 12 minutes to complete so it's perfect for those days where you crave exercise but can't find a whole hour or half hour to make it happen. Or it can be added to the end of your regular training for an efficient ab blast to help strengthen and refine your core muscles.
You can increase the intensity of any ab workout by adding in a couple of dumbbells or a kettlebell or even by wearing some ankle weights while completing a routine like this.
Watch MadFit's 12-Minute Core and Abs Workout
It's good to take note of Lymburner's form for each exercise and apply this to your own movements. This will not only help prevent any unwanted injuries but can improve things like posture and enhance your workout results as it will ensure you are using all the right muscles.
We've listed all six moves below so you can use them as you wish, perhaps you have favorites that you'd like to add to your larger bank of the best workout for abs:
- Standing elbow to knee
- Alternating front kicks
- Oblique crunch
- Elbow to knee followed by fingers to toes
- Toe touch
- Oblique twists
The bonus of this workout is that you can also burn fat while refining the muscles in your midsection. Exactly like any other HIIT workout for fat loss this routine uses an interval-based structure to complete each exercise. HIIT training makes your body source energy from fat instead of carbs and makes losing fat more efficient.
If you're looking to have noticeable definition around your six-pack muscles (the abdominal rectus) then fat loss will help with this. But it isn't just exercise that will help get you the results you want. Nutrition also plays a key role. Rather than restricting yourself to achieve your physical goals, you should focus on filling yourself up with healthy nutrients.
Eating plenty of protein between exercise is a great way to aid your recovery, repair your muscles and maintain growth. Amongst the various different types of protein, some of the best protein powders for weight loss can make a useful addition to your diet if you don't think you reach your daily protein goals all the time.
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