Strengthen and sculpt your midsection with these three core exercises and a pair of dumbbells.
Standing Ab Workouts for Beginners: Enhance Core Stability and Balance
Incorporating standing ab workouts into your fitness routine can be an effective way to target and strengthen the core muscles without lying down. These exercises not only help improve balance but also work hard to keep the body stable when upright.
For those struggling with mobility issues, back pain, or simply disliking traditional crunches, this approach to core training is particularly beneficial. Certified personal trainer Louis Chandler, who works with Alo Moves and the Alo Wellness Club, has designed a beginner-friendly workout that uses simple, low-impact movements to build core stability, improve balance, and introduce basic resistance training.
Chandler's workout is suitable for various fitness levels, particularly for beginners starting their fitness journey. He shares, "The workout is beginner-friendly because it includes simple movements that focus on building core stability, improving balance, and introducing basic resistance training without overwhelming the body." The standing format also ensures accessibility for those new to exercise or uncomfortable exercising on the floor.
To begin, you can use light weights like 5lb hand weights, and as you grow stronger, you can increase the resistance by using heavier weights. Below is an overview of Chandler's three- to five-round workout, with a 30-second rest between each exercise.
Workout Overview
- Standing March: 1 minute
- Woodchop: 30 seconds each side
- Oblique Dip: 1 minute
Exercise guides and explanations regarding the significance of these exercises can be found below. Chandler explains that exercises like marches and dips mimic natural daily movements, helping beginners feel more confident while improving functional strength. The pacing also provides manageable rest between sets, aiding in gradual endurance building.
Exercise Guides
Standing March (1 minute)
- Hold light dumbbells by your sides and march in place, lifting one knee at a time up to hip height. Engage your core and keep your shoulders relaxed while marching.
Woodchop (30 seconds each side)
- Stand in a split stance, holding the ends of a dumbbell by your left hip. Lift the dumbbell to shoulder height on your right-hand side, lower it with control, then continue. After 30 seconds, swap sides.
Oblique Dip (1 minute)
- Hold dumbbells by your sides and bend at the waist to the right side to feel a stretch on your left-hand side. Return to the center, then repeat on the other side. Continue alternating sides for the entire minute.
Louis Chandler, a certified personal trainer, is renowned for his work with the Alo Moves virtual fitness platform and the prestigious Alo Wellness Club, training high-profile athletes and individuals, such as Hailey Bieber and Noah Beck.
For beginners starting strength training, it's essential to start slow, focus on form, and modify exercises if needed. These workouts are easy to follow, low-impact, and adaptable to small spaces, making them a suitable option for those looking to improve core stability and balance.
Additional standing ab workouts for beginners include the 5-minute small space workout and the 30-minute standing abs workout, both designed to target various abdominal muscle groups without high-impact movements. Incorporating dynamic standing moves like standing leg raises, torso twists, and side-to-side arm movements can also help in activating core muscles and improving balance.
- Louis Chandler, a certified personal trainer, incorporates standing ab workouts into his fitness routines, as they help target core muscles and improve balance without lying down.
- Standing ab workouts, like the one designed by Chandler, are particularly beneficial for those struggling with mobility issues, back pain, or disliking traditional crunches.
- To build core stability, improve balance, and introduce basic resistance training, beginners can follow workouts that consist of exercises such as Standing March, Woodchop, and Oblique Dip.
- Incorporating science-backed fitness and health-and-wellness practices, like strength training and low-impact standing workouts, promotes overall wellness and fitness, aiding in the gradual development of strength, balance, and endurance.
