Your abdominal muscles are fundamental in stabilizing the whole body and essential to improve not only training and performance but also to help with daily activities such as bending the body, reaching certain points of the body, and twisting.
Most people tend to focus strictly on the central abdominal muscles, but we should also consider the other muscles at the base of the abs, including the transverse abdominal muscle (located on each side of the abdomen), the obliques that extend diagonally from the abdomen. thighs to the pelvis), erector spines (located along the spine from head to pelvis), and lower sides.
Therefore, it is important to make sure that we train the whole abdomen because a stronger abdomen means greater overall progress and a reduced risk of injury.
Find a simpler way to strengthen your abdomen, namely: exercises with your weight that you can perform in the privacy of your home.
Try this intense and efficient fat burn 10-minute standing-abs home workout, for intermediates and advanced, in which you exercise the upper, lower, and oblique muscles in the abdomen and work on the deep strength of the core.
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You don’t need any equipment for this workout, you will only use your body weight.
1) High Knees – 45 secs /Rest 15 secs
2) Side Skaters Jumps – 45 secs /Rest 15 secs
3) Standing Knee Crunches – 50 secs /Rest 10 secs
4) Knee Raise Twist Toe Touch – 45 secs /Rest 15 secs
5) Squat Uppercuts – 45 secs /Rest 15 secs
6) Wood Chops – 50 secs /Rest 10 secs
7) Leg Back Knee Raise – 50 secs /Rest 10 secs
8) Squat Side Crunch – 45 secs /Rest 15 secs
9) Torso Twist – 45 secs /Rest 15 secs
10) Side Bends – 50 secs /Rest 10 secs
So, let’s get started!
1. High Knees
High knees are a great way to get the blood flowing to your lower body and warm up before exercise. They also provide a good lower abs workout and help improve your balance and coordination.
How to do it:
• Stand tall with your feet shoulder-width apart.
• Without changing your posture, raise your left knee as high as you can and step forward.
• Repeat with your right leg.
• Continue to alternate back and forth.
2. Side Skaters Jumps
Photo Source: Self.com
Side skater jumps are a great way to build up your quads, hamstrings, and glutes. They also work your core and lower back muscles.
Side skaters are a combination of two different exercises: the side lunge and the rotational jump.
How to do it:
• You’re going to lean forward, keep your back flat and your core tight, and you’re gonna go back and forth (just like in a skater movement)
• You’re going to leap to the right, and as you leap you bring the foot behind you (the left foot), and the left arm comes in front of you.
• Same thing happens on the other side.
• So you’re going to go back and forth, in like a skater movement.
• You want to keep your back flat, your shoulders back so that your back is not rounded.
3. Standing Knee Crunches
The standing knee crunch is a variation of the regular crunch that targets your abs. It’s important to note that this exercise is not recommended for people with back pain or injuries.
The standing knee crunch works your abdomen muscles and upper body. These muscles are responsible for flexing your spine, which is why they’re often referred to as spinal flexors. The exercise also strengthens your glutes (buttocks), hamstrings, quadriceps, and hip flexors.
How to do it:
• Stand tall, put your hands behind your head, keep your legs shoulder-width apart, keep your core flexed.
• Now, bring the opposite knee to the opposite elbow and crunch it nice and tight.
• Switch to the opposite side
• Bread out as you crunch.
4. Knee Raise Twist Toe Touch
Knee Raise Twist Toe Touch is a great way to work your abs. Strengthens the core muscles, particularly the abdominals and lower back muscles.
Helps to improve balance and coordination in adults and children alike.
How to do it:
• Stand tall and left one knee up, squeeze your side abs to twist your torso towards the side of the left knee.
• Then straight leg up as you crunch your abs, touch your toes.
• Change side after 25 secs.
5. Squat Uppercuts
Photo Source: Women’s Health
Squat Uppercuts are a great exercise to get the abs and upper body toned. It also works your lower back, glutes, quads, and hamstrings allowing you to get a more complete workout.
How to do it:
• Find your boxer stance, which is with your lead leg back to start. The same foot that is back, you are going to put that hand back as your rear hand.
• You are going to drop down into a squatting stance from here, and all you are going to do is you are going to throw an uppercut, twisting your back foot, and rotating your palm toward your body as you come up.
• It is like this and back down.
• Up and back, down, up and back down, up, back down
6. Wood Chops
Photo Source: Flab Fix
The wood chop is an excellent exercise to add to your routine if you’re looking to improve your overall strength and core stability.
How to do it:
• Stand in a split stance position with your left foot forward.
• Contract your abdominal / core muscles to stiffen your torso, holding your hands over your hand diagonally with the body position. Pull your shoulder down and back without arching your lower back.
• Fast, rotate your arms down and across your body to the right, to an endpoint performing a wood chop movement.
• Do not rotate your head, chest, torso, or hips, and keep them facing forward. returning to your starting position.
• Repeat the movement in the opposite direction with your opposite leg forward.
7. Leg Back Knee Raise
Photo Source: Shape Magazine
How to do it:
• Stand tall, from here lift one leg back, and at the same time bend forward so that your body is one straight line.
• Hold your core tight to maintain the balance, then use your lower abs to bring your knee up to the front as you stand back up.
•     Continue on the side for 25 secs then switch the leg.
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8. Squat Side Crunch
Photo Source: Fitneass
The squat side crunch is a great move to incorporate into your routine. It provides an intense, full-body workout and can help you burn calories.
The squat side crunch targets your abs, obliques, and lower back. It also works your quads and glutes as stabilizers.
How to do it:
• Legs wide apart in sumo squat stand
• Bend your torso to the side, squeeze your side abs and bring back to the center.
• Alternate sides
9. Torso Twist
Photo Source: Flab Fix
The torso twist is a great exercise for your abs, but it also works your obliques and your lower back. The exercise can be done standing or sitting. It’s also a great way to warm up before you work out or play sports.
How to do it:
• Stand up straight with your feet hip-width apart.
• Put your hands in front of you with your elbows bent.
• Twist your upper body left and right.
• Keep your knees bent.
10. Side Bends
The major benefit of side bends is that it is also a great stretching exercise.
How to do it:
• Stand tall, rich one arm up over your head, and you should feel the stretch all along the side of the body.
• Hold it for a few seconds, and then switch and repeat on the opposite side.
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Last thoughts:
Getting a six-pack is possible, but getting a strong core doesn’t just mean avoiding carbs and, finally, spending hours in the gym.
Finally, there are more reasons to strengthen your core than just looking good at the beach. The core (made up of the upper and lower abdominal muscles, the oblique muscles, the lumbar muscles) provides the muscular framework that protects the internal organs, promotes movement, and ensures the balance and stability of the whole body.
Remember that physical training alone is not enough to get an enviable abdomen, proper nutrition plays a very important role in getting the results you want.
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