These standing abdominal exercises work immediately!

Forget sit ups! You can do many abdominal exercises while standing. You'll get your belly ready for summer today!

Not long now, then the summer is here. Finally warm nights, sunny afternoons and bikini again.

But your belly doesn't really want to play along yet? Cookies, punch and the like have taken their toll on it.

You're just not happy with your middle. From now on, a consistent diet and muscle building all over your body will help. Your stomach also needs a workout. But you don't have to lie on the mat to do this. There are many effective standing abdominal exercises that you can do right now.

If you want a toned midsection, you can forget about sit-ups, crunches and the like for now. Standing workouts are the new training program for the abdominal muscles.

These abdominal exercises have an immediate effect and will give you sore muscles that are well worth seeing. 😅

Sounds good, doesn't it?

Today I want to show you my favorite exercises that I do regularly. This workout will strengthen your core and nothing will be able to stop you.

By the way: To burn belly fatit takes more than just fitness exercises. First of all, you need to change your diet and start drinking a lot more water and eating a healthy and balanced diet. But I'll explain this in more detail at the end of the article.

Let's start training right away!

Can you train abdominal muscles while standing?

Yes, there is a whole range of abdominal exercises that you can do while standing. Unlike normal abdominal exercises, these involve the entire upper body. So you strengthen not only the abdomen, but also the arms, the lateral abdominal muscles and some of the entire torso including the back.

In contrast to conventional exercises, however, you need to use a few aids for standing abdominal exercises. Otherwise you simply won't have enough resistance. However, a medicine ball, elastic bands or small dumbbells are all you need to get an effective workout for your abdominal muscles.

For anyone who doesn't have an exercise mat, these exercises can pay dividends. Or do you have an injury that makes it impossible for you to sit down and get back up? Even then, standing ab exercises are wonderful for you.

The point of every training session is that you need to Add variety to your workout. Because only then will you be able to see real results. So you can simply do the workout in addition to your normal training. Or simply do without other abdominal exercises and only focus on these.

The best equipment for your workout

• Medicine ball
• Kettlebell
• Theraband
• Dumbbell

Take on this 30 day belly challenge!

The best abdominal exercises standing

If you're sick of boring crunches, these standing abs exercises are for you!

So that it is particularly effective:

• do each exercise 12 times
• and 3 passes per exercise.

A 15-30 minute break is allowed between rounds.

Big bonus: With these standing abdominal exercises, you'll work out your butt and legs at the same time.

Torso rotation and touching the floor while standing

You train the lateral abdominal muscles.

• Stand up straight. Open your legs as wide as you can.
• Tighten your abdomen. Now bend forward and reach for the right shoe with your left hand.
• The gaze is directed to the right hand, the head does not sag downward.
• Make sure that your arms and legs are stretched during the exercise. The abdomen is tense.

Is the standing abdominal exercise too easy for you? Then take small dumbbells in your hands.

The ABC exercise

There are standing abdominal exercises where you won't get any effect without weight. This is clearly one of them. If you don't have a kettlebell, dumbbell, medicine ball or similar, you can use a water bottle, a packet of flour or similar.

• Stand in a hip-width position. The knees are slightly bent.
• Tighten the abdomen firmly.
• Stretch your arms forward and start writing the ABCs in the air.
• Paint the letters large and make sure the hips stay in place. You work only with the upper body.

You don't have to do this exercise 12 times. It is enough to draw the ABC 2-3 times in the air. Put the weight down during the passes and shake your arms firmly to loosen them up.

These are the most effective exercises for the lower abdomen!

Side bend with weight

You'll need a weight like a kettlebell, medicine ball or dumbbell for this.

• Stand upright. The bees are open about shoulder width.
• Grab a weight and hold it over your head.
• Tighten the abdomen and bend alternately to the left and right.
• The important thing here is that you work from the abdomen. So the hips stay in place and only the upper body moves.

Did you know that you can do butt exercises standing up?

Torso rotation in standing position

There are also very simple standing abdominal exercises that are very effective for beginners. This is a good example. However, it is only effective if you tighten your abdomen.

• Bend your knees slightly.
• Extend the arms forward and bend them. The palms face each other.
• Tighten the abdomen. Now turn the upper body to the left and then to the right.
• Make sure to keep the abdominal tension at all times.

These are the best abdominal exercises for women!

Lateral kettlebell lift

You probably already realize one thing: abdominal exercises while standing mostly target the lateral abdominal muscles. These can be strengthened particularly well with weight.

• You start in an upright stance. Bend the knees slightly.
• Grab the kettlebell with both hands.
• Tighten the abdomen.
• Pull the weight from the bottom right to the top left. Make sure to keep the hips stable.
• Do the exercise on the right side first and then switch to the left.

Straight Leg Crunch

Then it does not go completely without crunches. But for this one you don't have to lie on the floor :)

• Stand straight and shift the weight to the right leg.
• Stretch your left arm in the air.
• Pull the left elbow to the left knee. Raise the leg for this. Elbow and knee meet at about the height of your waist.
• And again stretch through and repeat. Do the exercise on the left side first and then switch to the right.

Around the world

Yes, this kettlebell exercise is really called that :). You strengthen your shoulders, upper arms and torso.

• Grab the kettlebell. Stand upright and open your legs, bend your knees slightly.
• Tighten the abdomen firmly.
• Now guide the weight around your head in a clockwise circular motion.
• Each round is a repetition. After 12 rounds, switch sides and do the exercise counterclockwise.

The wood chopper

This execution is a standing abdominal exercise that strengthens not only the abdominal muscles, but also the arms.

• You start in a slightly bent stance. Take the Theraband double and stand with your left leg in the loop.
• Hold the ends of the tape in both hands.
• Now pull the band from your left leg past your body on the right.
• Make sure your legs and hips stay in place and you take strength from your abdomen and arms to perform.

Squats

Yes, read correctly! Squats are also very good for the abdomen. At least if you don't forget to tighten them.

Beginners do the exercise without weight. Advanced users hold a dumbbell or kettlebell close to the body.

• You start in a hip-width position. The toes and knees point forward.
• Go into the bend, bringing the buttocks to the level of the knees.
• Important: The legs are open, the back is straight and the gaze is directed forward.
• Do not forget to tense the abdomen!

You can get a great video with additional exercises from Gabi here:

Caution: These are the biggest mistakes with standing abdominal exercises

Standing abdominal exercises are a fantastic way to strengthen your core muscles without having to get on the mat.

But even here there are pitfalls that can get in the way of your training and your health. Let's take a look at the most common mistakes so that you can get the most out of your workout:

1. Wrong postureCorrect posture is essential for all exercises. Many people tend to round their back or misalign their pelvis. This can even lead to injuries. Make sure you keep your back straight (no hunched back or hollow back) and your pelvis in a neutral position.
2. Movements too fastThe key to effective standing abdominal exercises lies in the control and slow execution of the movements. Executing them too quickly often leads to you using momentum instead of muscle strength. This increases the risk of injury. In addition, the exercises are not as effective.
3. Not enough abdominal tensionThe focus of abdominal exercises should always be on tightening the abdominal muscles. Make sure that you consciously activate your abdominal muscles to get the full benefit.
4. Overloading due to excessive weightThe use of weights can intensify your exercises, but weights that are too heavy can overstrain the body and lead to back pain in particular. Start with a light weight and gradually increase it as soon as you can perform the exercises correctly.
5. Neglect of other muscle groupsAlthough the focus is on the abdominal muscles, it is important to see the body as a whole. Do not neglect other muscle groups. The back is particularly important because it is the counterpart to the abdominal muscles. The best way to do this is to take a look at our core workout for at home over.
6. No warm-upA thorough warm-up is crucial to prepare your muscles and avoid injury. Many people skip this step. This increases the risk of muscle strains and other ailments.
7. No variation in the training planRepetition of the same exercises will prevent you from making progress. The body always needs new stimuli. That's why you need to alternate the exercises. Choose different standing abdominal exercises for each workout and combine them with other parts of the body.

Watch your diet with We Go Fit

Attention: If you want to get rid of excess belly fat, you need to do a little more than just these exercises. Because abdominal exercises do not melt body fat. For this you need to train the whole body and thus reduce your body fat percentage.

Thereby our We Go Fit Nutrition Plan support. After all, we know from our own experience that it is often very difficult to eat right.

Especially when it comes to recipes, you can quickly reach the limits of your creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.

We Go Fit Nutrition Plan

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A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.

So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose either the category of Slimming or Clean Eating and specify your favorite foods.

We'll put together a nutrition plan that fits your needs and that's 100 % for you. It's very simple. Give it a try :)

Click here to put together your personal nutrition plan!

We asked an expert: What does a sports scientist say about the exercises?

Abdominal muscles are one of the smaller muscle groups in the body. They are hidden under the abdominal fat, explains sports scientist Werner Sturm. "So if you want your abdominal muscles to be visible, you have to train a lot to reduce your overall body fat percentage."

Even if the muscles themselves are small or you don't want a six-pack straight away, it's worth strengthening them. "With every abdominal exercise, you automatically train your back, chest, legs and bottom. This means that abdominal exercises are always strength training for the whole body," says Werner.

When you strengthen your back and abdomen, you stabilize the entire musculoskeletal system. This relieves the spine and prevents back pain. You can also prevent slipped discs if you have a strong middle.

In short, whether you do abdominal exercises standing up or lying down, it doesn't matter. You're always doing your body a huge favor.

Our conclusion

Standing abdominal exercises bring a lot of variety into the daily training routine. If you alternate between exercises and always try something new, you will reach your goal faster and be rewarded with a strong middle.

However, please note that you need to adjust your diet. Both if you want to lose weight and if you want to build muscle.

So grab your Theraband and co. and get started right away!

To browse further:

• Mega abdominal workout with scissor kicks
• Lunges with dumbbells - how to do them correctly
• Squats: How deep do they really need to be?

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