By the end of this week, you’ll feel comfortable and confident with the workouts ahead. Are you tired of the same old workout routines that involve endless reps on the floor or hours spent on the treadmill? After finishing all four, rest for 60 to 90 seconds and repeat the circuit for a total of 3 rounds. You’ll cycle through each movement with intensity and purpose, keeping your heart rate high and core engaged. After this short time, posture improves, and you’ll see changes in your muscle tone. It is crucial to reduce excess fat around the abdomen and waistline. Fat helps to insulate organs and provide energy if there is a lack of access to food and nutrition for an extended time. Also, executing this move often helps build strength and stability in the hip and shoulder. Practice cross chops and alternate versions to work the transverse abdominal muscles, obliques, back, legs, and shoulders. Promote abdominal strength, increase stability, improve breathing, coordination, and reduce your waistline. It targets the oblique muscles and side ab wall better than doing side crunches on the floor. Standing Dumbbell Shoulder Presses (12 reps) If you're just starting to train your core (or if you're stuck at home without gear), take on the exercises without weights. Here are standing routines you can do for full body weight loss results! You might be partial to chair exercises or a standing abs routine. Health Canal Newsletters Because of the direction of gravity, this may mean there is very little tension on the muscles you’re training. The obliques are basically your waist muscles, and there are two sets — internal and external. However, you’ll need to be pretty lean to see these lines, typically below ten-percent body fat for men and under 15 percent for women. And the tempo cues give the exercise a single-leg component to help with your stabilization later on in the workout.These standing moves are efficient, effective, and perfect for any fitness level.Contract your abs, and drive the weight upward “to the opposite diagonal.” Perform three sets of 15 reps per side.Grabbing heavy weights and paying attention to the tempo cues as prescribed will challenge your body in a different way.When you want to burn fat and lose weight, there are other things you can use alongside executing specific standing exercises for lower belly fat.While standing abs exercises offer several advantages, that doesn’t mean they’re better than more traditional lying abs exercises.High knees build cardiovascular endurance and work your core, glutes, and legs. Losing weight is a matter of calories in vs calories out. Although the goals are similar, each Weight Loss challenge has different exercises and variations in length, style, equipment, and intensity. Get the latest fitness tips, workout plans, and nutrition advice delivered straight to your inbox. Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. This Standing Workout Hits Every Muscle Group And Counteracts The Effects Of Sitting (This would include any initial water weight lost in the first week or two).” This is what’s known as EPOC (excess post-exercise oxygen consumption). Pilates is similar to yoga but focuses more on strength. Plus, yoga increases flexibility, strength, and coordination. High cortisol levels can lead to weight gain, and research shows that yoga can help decrease stress. Workout ab muscles build strength and stability in your hip and trunk when doing rotations. You can execute this exercise, including variations where you crisscross or go cross-body. The lower back muscles are also targeted, and this exercise is considered a cardio move. The abdomen tends to hold onto fat more than other parts of the body. You may perform this exercise routine standing or sitting down. And the workout here is all about another specific type of movement—standing exercises (for when you just don't feel like grabbing a mat!). It’s fast-paced, easy to learn, and incredibly effective for burning belly fat. These seven standing exercises will challenge your muscles, improve your posture, and light up your metabolism. "Standing core exercises—like this Weighted Side Crunch—engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they're easier on your back and great for anyone who doesn't love getting down on the mat," she says. Unhealthy food choices and a sedentary lifestyle are the main causes of weight gain among millions of people. If your goal is endurance or a low-intensity workout, then you still might want to include cardio in your routine. Be sure to include rest days in your plan as well. Focus on form – master each movement before adding weight or increasing reps. Proper technique is key to preventing injuries. People can expect a leaner, more defined midsection due to the core activation necessary in each movement. Don’t lift with your arms—let the power come from your legs and core.6254a4d1642c605c54bf1cab17d50f1e Your abs brace hard to stabilize your spine with every swing. Kettlebell swings crank up your heart rate while blasting your glutes, hamstrings, and core. Yes, standing crunches are effective, especially for working your core muscles (abs and sides). Standing march is an effective standing exercise for weight loss. Do these standing exercises 4 to 5 times a week. Whether you are doing a simple standing exercise to reduce belly fat or a tough one, there are some precautions you should always keep in mind. Other than the standing exercises we have mentioned before, you can also try other workouts. It’s one of the simplest but most effective ways to shred fat using your body weight. If you’re serious about shrinking belly fat, get on your feet and start moving. These movements burn more calories during your workout and continue to burn fat after the workout ends. The more muscles you’re working, the greater the metabolic boost, which means speedier fat burning around your waistline. In another post, she revealed a few more tactics for transforming your body, starting wth mixing strength training with Pilates workouts 3 to 5 times a week. Standing Oblique Crunches Increase the benefits of performing this standing ab exercise by adding weights or a medicine ball. Not only does this move help target the obliques and abs, but the lower body gets a workout, too, improving the hamstring and quadriceps. The primary muscles targeted by this exercise are the lower abs and left and right obliques. Let’s explore each standing abs workout, the muscle groups it targets, and the overall health benefits provided. "I finally started snatching my core & defining my abs when I swapped crunches for this," she writes. Then repeat from side to side.” Perform this exercise for one minute alternating sides, two times through. “This is a cardio and core burner with no equipment needed,” West tells us. ABOUT US Regularly doing standing bicycle twists also improves spinal mobility and gets a light cardio burn if you keep the pace up. The standing bicycle twist sculpts your abs without ever lying down. It mimics real-world movement and torches calories with every rep. The twisting motion sculpts your waistline and improves rotational strength. Adding strength training exercises that hit all major muscle groups two to three times per week is also a great place to start, White adds. Over time, you’ll feel stronger, more confident, and closer to reaching your goal of reducing belly fat. They help to engage your core muscles, burn calories, and can even boost your overall energy levels. If you haven’t used your gym’s rowing machine, you’re missing out on one of the best pieces of cardio and strength equipment. “Think less about the load/tension or weight intensity and focus more on completing the reps and sets in a sound manner and building load safely.” Repeat four times except after the fourth work interval, pedal easy for four minutes. Whether you’re doing a heavy climb in first position or sprinting in second, your core is the key to spinning efficiently and quickly. Spinning, whether it’s on an actual bike or a stationary bike, is one of the best ways to burn calories and build endurance. Activating muscles increases calorie burn both during and after exercise.Your core plays a critical role in most human movements.Ultimately, the best exercises for you are the ones you like, and that meet your workout needs.This exercise builds lower leg strength, helps with posture and balance.Consider slight alternatives to this exercise to boost the impact of building ripped abs and core strength.Weighted marches force your core to stabilize with every step.It’s also a useful teaching exercise before attempting full bicycle crunches and can also be used as a warm-up.As such, if you want to burn fat and get lean, you need to work your entire body and not just where you want to lose the fat from. Now, let’s dive into the best standing HIIT exercises for weight loss. “When you engage your biggest muscles, you set off hormones to produce more muscles, similar to strength training, which helps to burn fat across your whole body,” he adds. However, if you’re looking to increase your calories burned walking and increase the weight loss benefits, hiking may be a better option. We also calculated calories burned for each exercise based on guidance from the American Council on Exercise’s estimates for a 150-lb person over realistic time frames someone might do these workouts for. This exercise combines extended planks with pull-over arm action, making it one of the most brutal core exercises. Standing abs exercises don’t come much more challenging than the infamous rollout. However, when performed using just one weight, it quickly becomes a very challenging abs workout. This is another standing core exercise that many people do for an entirely different reason. TRY a 20-minute HIIT workout to rev up your metabolism. The best part is, these workouts don’t have to last very long. It truly is a mind meets muscle exercise if there ever was one.” “Kickboxing works your core, legs, and specifically your obliques to newfound glory by pumping up your heart and lungs,” Ryan says. To make it more challenging, increase the weight of the dumbbell or use two. This explosive hip-hinge movement builds power and burns a significant number of calories in a short amount of time. Standing, compound exercises require your body to work as a single, coordinated unit. These movements cook calories, engage your core with every rep, and help you avoid the boredom that kills most fat-loss plans. Diet plays an important role in losing weight but you also need to ensure you are eating a balanced, nutritious diet to fuel your body for these workouts. And, you should expect to feel the burn. Just because side bends don't feel as hard as crunches, they are effective. How did she get her "abs on fire"? Exhale sharply as you press the handle away from your body.Standing burns slightly more calories than sitting, but walking is better than both.You recruit your abs and obliques to stabilize every rep. Your arms, legs, and glutes drive the movement and crank up the intensity.If your idea of an ab workout only requires you hit the floor for endless crunches, planks, and hollow holds, you should probably reassess your training plan.Repeat four times except after the fourth work interval, pedal easy for four minutes.They are designed to maximize calorie burn without the need for any equipment.The beauty of HIIT lies in its efficiency, offering maximum benefits in a shorter time compared to traditional workouts.That’s because steps are designed to be short so that you have to engage additional muscles, like your glutes, quads, and calves, to bring your entire body up. Standing core work or standing ab work is a surprisingly popular question that both coaches and google gets asked. Hydrate well, maintain proper form throughout, and consult with a physical therapist, personal trainer, or strength coach if unsure about any exercise. Perform the same exercises from days one through three, days eight through 10, and days 15 through 17. Perform the same exercises from days one through three and days eight through 10. The increased strength will not only help you with the workouts but also in your daily life. Please consult with a relevant healthcare professional before embarking on a weight loss journey, or if in doubt at any time. However, they may be more suitable for some exercisers and are worth including in any well-balanced core workout plan. As such, if you want to burn fat and get lean, you need to work your entire body and not just where you want to lose the fat from. The first few exercises are brought to you by Garcia. “Standing exercises involve dynamic and functional movements compared to those exercises being done on the ground. But when you’re following a consistent, expert-approved fitness routine and consuming a healthy diet at a calorie deficit, you’ll notice your waistline start to slim down. They target your core and provide a good cardio workout. Star jumps are a high-intensity plyometric exercise that works your entire body. These exercises are easy to add to your daily routine, whether you’re at home or on the go. Standing exercises are a simple and effective way to get started, requiring no special equipment or large space. Arm circles are one of the simplest exercises, but also very effective for losing arm far. Its various benefits include mobilising the joints, boosting core strength, improving balance and strengthening leg muscles. But no matter what, you must include a standing toe touch exercise to ensure a flat belly and strong ab. A standing toe touch exercise can also be used as a warmup exercise before you begin a standing workout. To get the best results, you need proper exercise for weight loss and a balanced diet. Standing exercises are more sustainable over time as they have a lower impact on the joints. An exercise mat will help, but one may not be available.Your weight naturally fluctuates daily, and what you ate the night before will affect how much you weigh the next morning.That may mean doing squats and pushups between sets, or a one-minute slow jog between more intense moves, he says.Give these a try, and let your weight loss journey be something you actually enjoy.So, while these standing abs exercises COULD lead to a six-pack, your results hinge on your diet as much as your workouts.You can alternate curls one arm at a time if it’s more comfortable.Standing leg raises can help you make your hip abductor muscles stronger and boost your balance.Standing exercises are more sustainable over time as they have a lower impact on the joints. Jump rope for one minute, then rest for 30 seconds. Repeat the workout from days 15 through 17. Walk for two minutes, then jog lightly for one minute. For this one, you should imagine bringing something at about your shoulder level down to the knee of the opposite side of your body.Waist Pinchers – Turn the left leg’s toes out, and then bring that left knee up to your left elbow. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! It is normal for your body to display physical reactions to a change in your routine. Before beginning any new exercise regimen or making dietary changes consult your physician. After three to four months, the muscles may show further growth and development. A standing abs workout is a great starting place for people who are looking to build core strength. Target belly fat and build core muscles to reduce back pain and support the spine with this move. It is essential to perform cardio exercises to boost metabolism, burn calories, and improve strength and endurance. Feel the burn, slay belly fat, tone abs, and improve balance. Depending on your body size and strength, this may be too much or too little weight to work your abs. We love floor-based abs exercises as much as the next guy, but sometimes it’s nice not to lie on a sweaty gym mat or dirty floor to do sit-ups or crunches. You will feel this primarily in your obliques, however, your core also has to maintain steadiness, and so it has to do its fair share as well.Once you are familiar with this routine and feel as if the exercises are easy, move onto one of Fitness Blender’s other core workouts. Any time you put demand on your core to maintain balance, you’re going to be using a comprehensive set of muscles in a functional way that imitates everyday life activities. The weight helps with that all-around activation, she notes. “So they should be training in the opposite way that they spend most of their time.” Reverse lunges challenge your balance and build strength in your hips and thighs. This compound move fires up your legs, glutes, and core all at once. If you are a human who menstruates, you may notice increased bloating and water retention depending on the time of your cycle, which will affect your weight as well. Make sure your goals are realistic in order to sustain the weight loss in the long-term. If you have just started your fitness journey, you may lose more weight in the first week or so due to water weight. Every body is different, so the amount of weight you lose will vary greatly from person to person. If your goal is endurance or a low-intensity workout, then you still might want to include cardio in your routine.It requires overall full-body movements, so you are not only toning your abs, but also using muscles such as lats and glutes.It targets the oblique muscles and side ab wall better than doing side crunches on the floor.Ease into exercises, be patient, and use good form to reduce possible injury.But once you're ready to really build strength, use a dumbbell or a similar implement to challenge yourself even more.Here are effective standing exercises for weight loss. Working on losing belly fat doesn’t have to be complicated or time-consuming. They can also build muscle, which helps your body burn calories even while resting. Another study, showed that replacing one hour of sitting time with one hour of standing was linked with a 0.21 kg higher body fat reduction. In fact, standing workouts are powerful tools for weight loss. This may not be a popular standing twist exercise but it can give a nice workout for your abs. Hold a single dumbbell with both hands, making sure it stays close to your body, in a low diagonal position. Begin the standing wood chop by assuming a split stance with one leg forward. Start standing leg raises by putting your hands on your hips and placing your feet shoulder-width distance apart. Next up, plant your feet shoulder-width apart for standing oblique crunches. The standing version adds an extra challenge for balance and posture. By moving laterally, you also activate stabilizing muscles that often get overlooked in traditional cardio. Skater hops mimic athletic movement and challenge your muscles in new ways. Skater hops blast your legs and core while pushing your heart rate through the roof. An additional bonus is that you are improving your posture while you are standing and allowing for more range of motion while doing standing ab exercises,” Garcia explains. It requires overall full-body movements, so you are not only toning your abs, but also using muscles such as lats and glutes. Burpees are a full-body exercise that combines cardio and strength training. “If you’re doing a circuit training workouts, do some active recovery instead of looking at your phone between sets,” Matheny says. “If you’re lifting weights, that means doing the same exercise with heavier weights,” Matheny says. She’ll raise the incline, then alternate between walking for 1 minute and running for 2 minutes. To perform a burpee, begin by standing upright with your hands above your head. Then move up to a moderate pace (about 22 strokes per minute) for 5 minutes. They fire up your core, get your heart rate going, and target multiple muscle groups all at once. 5 Bodyweight Exercises That Shrink Belly Fat Faster Than Crunches Tired of the same old floor workouts? "You will DEFINITELY feel these tomorrow, especially if it's your first time! " she says. TRXs can be used to replicate many machine and dumbbell exercises, and you can do several unique bodyweight movements with this type of suspension trainer.And the workout here is all about another specific type of movement—standing exercises (for when you just don't feel like grabbing a mat!).If you can’t feel this exercise in the front of your abdomen, there is a good chance you are flexing your hips more than your spine.These movements are simple, effective, and can be done anywhere—no mat, no gym, no excuses.In fact, standing workouts are powerful tools for weight loss.However, there are some critical reasons why it may be hard for the body to lose belly fat around the waistline.“So they should be training in the opposite way that they spend most of their time.”This 5 exercise series from trainer Charlee Atkins, C.S.C.S., gives you a chance to build stronger abs without going to the ground.You can easily burn calories at home without any gym equipment.When you brace your abs, it contracts inward and compresses your internal organs. One may notice fatigue, sore muscles, increased energy, improved metabolism, weight loss, and a reduced waistline. However, there are some critical reasons why it may be hard for the body to lose belly fat around the waistline. The struggle to maintain a healthy weight and reduce lower belly fat impacts both men and women. Consistency is key, and these exercises make it easier to stay active, even on busy days. Standing oblique crunches are also effective, as they target the side belly (love handles). Standing burns slightly more calories than sitting, but walking is better than both. This one is fun and effective. Do 2 to 4 rounds depending on your fitness level. Aim for 30 to 45 seconds per move with 15 seconds rest in between. Standing exercises trigger EPOC more than cardio, and they are easier on the joints. Adjust your schedule or the exercise if needed to accommodate how your body is feeling. The movement itself is high intensity and triggers fat burn. Standing exercises allow for variation in both movement and the muscle groups activated. Running is a repetitive exercise, working the same muscles in the same movement over and over. Excessive belly fat or a beer gut can occur because of binge drinking, a poor diet, a sedentary lifestyle, stress, genetics, poor sleep, or smoking. Depending on which factors prove to be the most significant in your life, you can better determine a plan to eradicate belly fat successfully. Engage all of the muscles in your core, legs, and arms while strengthening the back. Executing this exercise strengthens the abs, enhances flexibility, momentum, coordination, and gets your heart rate going. Get the best out of this move that targets the lower and upper body, working core muscles, glutes, hamstrings, and quads. So, climb a set of stairs or try out a StairMaster machine next time you’re at the gym. Working the biggest, strongest muscles in the body keep your metabolic rate high, and your body strong and toned,” Ryan says. That’s because steps are designed to be short so that you have to engage additional muscles, like your glutes, quads, and calves, to bring your entire body up. The cable woodchop is an effective oblique strengthener and teaches you how to integrate your upper and lower body with your core. In this article, I share the 10 most effective standing ab exercises to help you achieve the same objective. The good news is that you can do many great abs exercises while standing. You engage your abs during the squat for control, then brace them during the overhead press to keep your spine safe and stable. Focus on lifting your knee using your core, not momentum. Weighted marches force your core to stabilize with every step. When you want to burn fat and lose weight, there are other things you can use alongside executing specific standing exercises for lower belly fat. We will cover ten different easy standing exercises that will help your body lose belly fat, tone ab muscles, and create a leaner, fitter you. So if you’re in the market to update your workout routine, we have you covered with eight of the best standing exercises for belly fat. “This isometric lat contraction makes the exercise more stable.”You’re also using your legs, arms, and core to help you stay afloat, making swimming a great total-body exercise for building strength and endurance.Best of all, you can do it anywhere and anytime, as no equipment is involved.You’ll feel your shoulders, core, and legs light up with every rep.You may perform this exercise routine standing or sitting down.“They work your shoulders and arms, and add to calorie burn,” says Thakur.Walk for two minutes, then jog lightly for one minute.Standing hip abduction or a standing abductor exercise can be done with a chair.The standing version adds an extra challenge for balance and posture.To get the best results, you need proper exercise for weight loss and a balanced diet. “That means you’re recruiting more muscle fibers (and torching more calories) every rep,” says Colin Morrow, ACE CPT, NASM CES, TRX, senior fitness manager and training specialist at The Edge Fitness Clubs. "If you're still doing endless crunches to strengthen your core, it's time to level up!" she says. Contract your abs, and drive the weight upward “to the opposite diagonal.” Perform three sets of 15 reps per side. Contract your core as you crunch your upper body to your right side; at the same time, bring your right elbow toward your right knee. Depending on which factors prove to be the most significant in your life, you can better determine a plan to eradicate belly fat successfully.In this article, we are going to focus on the workout plan.Belly fat is frustratingly easy to put on and challenging to get rid of.For women, belly fat may be more common and hard to lose following menopause.They take about 15–20 minutes and require nothing but your body and a little space.As you jump your feet out and punch across your body, your abs work hard to stabilize and control the motion.These exercises usually involve full-body movement, help improve balance, burn calories, and strengthen muscles — all while keeping you upright.Even sitting for long can lead to weight gain, which is why standing and moving around for some time is important. While there is nothing wrong with floor-based abs exercises, standing abs exercises offer some noteworthy advantages and benefits. All standing ab exercises involve all of these muscles. TRXs can be used to replicate many machine and dumbbell exercises, and you can do several unique bodyweight movements with this type of suspension trainer. Executing this exercise works your muscles to improve balance, stability, strength, and burn calories. You don’t have to get on the floor to exercise your abs and eradicate belly fat. Making dietary choices that support safe weight loss, creating a flat belly, and executing specific exercises will get you the desired results you seek. Feeling comfortable with your belly can be difficult if you struggle with flabby abs, stubborn belly fat, or weight management. “In the first few weeks this is mostly water weight loss and the body adjusting. That means you burn calories long after you’ve finished your workout compared to doing a workout at a continuous moderate pace (a.k.a. LISS), according to a 2017 study from the European Journal of Applied Physiology. The intensity resets your metabolism to a higher rate during your workout, so it takes hours for your body to cool down again. The movements reinforce core stability—if you perform them with strict form, emphasizing a core squeeze and a straight, safe spinal position. But you can also train your abs with little or no load on your feet using similar movements that you would typically try on a mat. If your idea of an ab workout only requires you hit the floor for endless crunches, planks, and hollow holds, you should probably reassess your training plan. I’ve got lots of fun, effective videos to help you stay fit and healthy. Day 27: Full-Body Circuit Adjust the weights and intensity according to individual comfort and progress,” says Masi. Repeat the workout from days 22 through 24. You’ve come a long way; now it’s time to consolidate your progress. Sculpt your legs and burn fat all at once. This one targets your core and keeps you active at the same time. You can get an amazing, calorie-burning workout without hitting the floor at all. Standing hip abduction or a standing abductor exercise can be done with a chair. It can instantly boost your metabolism, giving you a significant chance at weight loss over a period of time. Even sitting for long can lead to weight gain, which is why standing and moving around for some time is important. It is the perfect workout routine for you to burn those unwanted fats at home using our 5 Minute Standing Workout at Home by Cult fit If you are really focused on shedding the extra kgs, you can also talk to a fitness expert and chart out a customized weight loss plan. This is the perfect total body exercise for seniors, obese, plus size, and those with limited mobility. Take on the entire series for 2 rounds for a stand-up core strengthening session, or add a move or two into your typical routine. This 5 exercise series from trainer Charlee Atkins, C.S.C.S., gives you a chance to build stronger abs without going to the ground. Do these exercises together with a healthy diet and experience amazing results – let’s go! She is frequently quoted in the media on topics ranging from the diabetes epidemic in the United States to discussing fad diets, exercise trends, and the complications of Covid-19 in patients with obesity. “All of that will get your total calorie burn up,” Matheny says. That may mean doing squats and pushups between sets, or a one-minute slow jog between more intense moves, he says. You can also try shortening your recovery time in between sessions that require bursts of speed. 4 weeks is also a short time, and this is just the start of your journey if you’re new. While this is a weight loss program, please remember that the number on the scale does not define you, nor does it tell the whole picture. This weight loss program incorporates a lot of cardio, which is aimed at helping you get into a caloric deficit. You must be in a caloric deficit to lose weight, so what you eat will also affect your weight loss. Below, you’ll find Hudock Hoffman’s step-by-step instructions for the 16-minute standing workout and her picks for the best standing moves. Grabbing heavy weights and paying attention to the tempo cues as prescribed will challenge your body in a different way. This full-body movement improves functional strength and endurance.6254a4d1642c605c54bf1cab17d50f1e