A 30-Day Standing Workout to Sculpt Ripped Abs in Record Time

If you’re aiming to achieve sculpted abs quickly, it’s possible to make progress in 30 days or less with the right standing exercises to tone and define your core. The beauty of standing exercises is their convenience—you can do them almost anywhere, and they often don’t require equipment (though some exercises may call for dumbbells). Eat This, Not That! consulted with Ronny Garcia, CPT, of Blink Fitness, who shared his ultimate 30-day standing workout plan for achieving six-pack abs fast.

To carve out a defined midsection, remember that overall body fat reduction, consistency, and a balanced diet are key. Spot reduction doesn’t work; instead, you’ll lose fat and tone muscles throughout your entire body.

"Standing exercises are vital for building functional strength because they not only target your abs but also engage your stabilizer muscles," Garcia explains. "These exercises often activate multiple muscle groups, like the legs and glutes, giving you a more comprehensive workout."

Now, let’s get into the ultimate 30-day standing workout for your abs. Garcia suggests working out three to four times per week, aiming for two to three sets of 12 to 15 reps for each exercise.

Days 1–10:

High Knees

1. Stand tall in a hip-width stance.
2. Swiftly bring one knee up to your chest.
3. Lower it back down to the floor.
4. Repeat with the opposite leg.
5. Alternate lifting your knees as if you're running in place.

Oblique Twists

1. Stand tall with your feet planted just outside shoulder-width.
2. Bend your knees slightly.
3. Extend your arms out to your sides.
4. Twist your torso to the left and then to the right, squeezing your shoulder blades as you do so.

Standing Bicycle Crunches

1. Stand tall with your feet planted hip-distance apart.
2. Place your hands at the back of your head.
3. Lift your right knee, rotate your torso, and touch your left elbow to your right knee.
4. Return to the start position.
5. Perform the same motion on the opposite side.

Standing Side Leg Raises

1. Place your feet shoulder-width apart.
2. Bend your knees slightly, and engage your core muscles.
3. Raise your left leg out to the side as high as you're able to while keeping your right leg stable.
4. Repeat on the other side.

Days 11—20

Standing Mountain Climbers

1. Stand tall in a hip-width stance.
2. Swiftly bring your left knee up to your chest and raise your right arm overhead.
3. Repeat on the other side and continue to alternate.

Wood Choppers

1. Plant your feet shoulder-distance apart, and hold onto the ends of a dumbbell.
2. Twist at the hips as you lift the dumbbell to your left side.
3. Engage your core as you twist to the right and bring the dumbbell down and across your body to your right side.
4. Repeat on the opposite side.

Standing Russian Twists

1. Plant your feet shoulder-distance apart, holding a medicine ball in front of your body so your arms are parallel to the floor.
2. Twist your torso to the left and pivot your right foot.
3. Rotate to the right and pivot your left foot.
4. Continue to twist.

Days 21—30

Standing Cross Crunches

1. Plant your feet shoulder-width apart and place your hands behind your head.
2. Crunch your body as you lift your right knee and bring your left elbow to meet it.
3. Lower your leg, and quickly lift your left knee and bring your right elbow to meet it.
4. Continue to alternate sides.

Standing Leg Circles

1. Stand tall, lift your left leg, and keep your toes pointed forward.
2. Hold onto a chair on your right side for extra support.
3. Place your left hand on your hip.
4. Make small circles with your raised leg.
5. Repeat on the opposite side.

Knee Raises

1. Plant your feet shoulder-width apart.
2. Lengthen your arms out to your sides.
3. Contract your abs, lift your right knee as high as you can, and extend your left arm ahead of your body.
4. Return to the start position.
5. Lift your left knee and extend your right arm ahead of you.
6. Continue to alternate sides, and squeeze your core.