What are standing core exercises? How are they helpful to the human body? So, we can define them as functional exercises. For example, actions that require movement of your body parts or you can say exercises in which you use the power of your muscles, like carrying weight and moping off the floor. This kind of movement requires your muscles to move in too and fro motion.
Standing core exercises helps you to strengthen your core, especially your abs, and also help to maintain your body posture. Moreover, to perform these exercises you just need minimal equipment like mats and dumbbells. Also, you don’t need to go to the gym you can perform this activity in your home easily.
Furthermore, in this article, we talk about the different standing core exercises, steps on how to do the exercise, how you can add abs exercise into your daily workout, why it’s beneficial, and people who cannot perform these exercises to prevent any health issues.
What are Different Standing Core Exercises? A Step by Step Guide to Do the Exercise.
This section provides a step-by-step guide to performing the standing core exercises. So, let’s just begin with the activities.
- Cross Body Chop
Firstly, hold a dumbbell in both hands. Extend and stretch your arms to one side, and bend down your knees a little like in a squat position. Now, move your torso to the opposite side of your arms direction. Inhale while your hands are up and exhale downwards when your arms touch down to your torso.
Complete 15 reps, and then switch to the other side.
- Cross Body Leg Lift
Place both of your hands behind your head. Straight up your back completely. Then touch your right elbow to the left knee of your leg. Make sure don’t bend your back it should be straight and aligned with your neck.
- High Knee Lift
First, stand a few feet hip-width apart. Next, put both hands on the back of your head. Now, touch your elbow to alternate leg knee. Keep your back and abs engaged. Repeat the exercise for 1 minute on both sides.
Tip: Make sure your back is straight and touch your knee as much as your body can handle the stretch. Do not force.
- Side Bends with Dumbbells Overhead
First, stand a few feet hip-width apart. Next, hold the dumbbell over your head. Make sure your arms are straightened up. Moreover, your torso is in the center. Then bend to one side and the other.
Repeat this exercise for a minute.
Tip: Keep your butt tight throughout the exercise.
To start off with the lunges exercise step out your one foot in the 90-degree direction. The other leg should be stretched out behind you.
The extended leg should be brought back to starting position quickly to maintain the movement. Repeat the exercise for 15 reps. then switch to the other leg.
- Squat Position Crunch
Your feet should be shoulder-width apart from each other. Bend down till your tights are parallel like 90-degree with your legs. Moreover, your back should be straight and your chest upwards.
Next, touch your elbow to the alternate knee of your leg. It will result in moving your upper body to be moving in the left and right positions. Repeat this exercise 20 times.
- Cross Over Toe Touching
Your feet should be shoulder-width apart from each other. Then stretch your arm towards the outside. Now, bend a little to the front and touch your right hand to the left foot. Likewise, touch your left hand to the right foot.
Complete 20 reps of the exercise.
Tip: Keep your butt tight to the core.
- Arms Crossover while Twisting Body
Your feet should be hip-width apart from each other. Slight your knees a little. Hold dumbbells in your hand if possible. Your shoulders should be in a 90-degree position. Slowly, then move left to right and right to left.
Keep doing the exercise for at least one minute.
- Standing Bicycle
Put both of your hands behind your head. Your feet should be hip-width apart from each other. Next, bring up your right knee to the left side of your chest. Simultaneously, your left knee to the right side of your chest.
Complete the set of 20 reps.
- Sidewise Bend with a Dumbbell
Stand hip and feet apart. If possible hold a dumbbell in your one hand and bend down to sidewise. Put the other hand on your waist. Bend down as much as possible. Do the exercise for one minute.
- Twist While Standing
Stand hip and feet apart. Try to have a dumbbell in each hand. Slightly, bent your knees. Rotate to left and right keeping your back tight.
Rotate on both sides for 1 minute.
- Around the World
For this exercise make sure there is a kettlebell in your hand. Moreover, keep your abs and back straight. Swing the ball around your body. Move the ball from the right to the left hand.
Keep doing this exercise for 30-60 seconds and repeat in the opposite direction.
How to Add Abs Workout to Your Daily Routine?
- When you do cardio add two to three exercises into your workout.
- 5-7 abs workout exercises for 45 seconds. Moreover, each exercise should take 45 seconds and complete without any breaks.
- Do each exercise for 20 seconds with a break of 10 seconds. Repeat the exercise after each interval.
Advantages of Doing Standing Core Exercises.
- Variety of Exercises
- You just need to stand and perform the exercises. Mat is optional.
- Keeps your body fit.
- Lower your blood pressure level.
- Increase your body strength.
People Who are not Recommended to Perform Core Exercises.
Mostly, people have back and joint issues so they should avoid doing the exercises. Also, people with shoulder and knee injuries should avoid them. For any further information take the recommendation from your doctor.
Also Read: How Long Does It Takes To Get Abs
I believe now you understand the benefits of standing core exercises. Moreover, standing core exercises helps you to strengthen your core, especially your abs, and also help to maintain your body posture. There are plenty of exercises to strengthen your core such as sidewise bending with a dumbbell, twisting while standing, around the world, etc.
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