Getting rid of stubborn belly fat can be a frustrating challenge. However, with a consistent fitness routine and a healthy diet that includes a calorie deficit, you'll start to see your waistline slim down. We've consulted with experts who have shared some of the most effective standing exercises to target belly fat. Let's face it: who wouldn't love a productive standing ab workout?
According to Ronny Garcia, ISSA CPT and personal training manager at Blink Fitness in the Bronx, standing workouts offer numerous benefits for firming and toning your belly. They activate your core muscles, increase muscle activation, and improve your posture and stability. "Standing exercises involve dynamic and functional movements compared to exercises performed on the ground. They engage your entire body, helping you tone not just your abs but also muscles like your lats and glutes. An added bonus is the improvement in posture and increased range of motion that standing ab exercises provide," explains Garcia. Additionally, if you're experiencing hip pain, incorporating standing exercises into your routine offers a suitable and comfortable alternative that mimics daily life while providing the benefits of functional strength movements. So, if you're looking to upgrade your workout routine, we've got you covered with eight of the best standing exercises to tackle belly fat. Get ready to wave goodbye to the flab!
1) Standing Russian Twists:
Start by standing with your feet shoulder-width apart and slightly bend your knees for stability. Extend your arms straight ahead of you, either clasping your hands together or holding a dumbbell for added resistance. Engage your core muscles as you rotate your torso to the left, pivoting on your feet. Return to the center position and then rotate your torso to the right. Focus on maintaining proper form and control throughout the movement. Aim to perform three sets of 10 to 12 reps to target your oblique muscles effectively and promote a stronger core.
2) Standing Side Crunches:
Stand with your feet shoulder-width apart and place your hands gently at the back of your head, avoiding any pulling or tugging. Engage your core by drawing your belly button towards your spine. Bend your upper body to the right side, aiming to bring your right elbow closer to your right hip. Feel the contraction on the side of your waist. Return to the starting position and repeat the same movement on the left side. Perform three sets of 10 to 12 reps on each side, focusing on the controlled crunch and engaging your oblique muscles.
3) Standing Knee-to-Elbow Crunches:
Maintain an upright standing position with your feet shoulder-width apart. Place your hands at the back of your head, elbows pointing out to the sides. Lift your right knee up towards your chest while simultaneously bringing your left elbow across your body to meet your right knee. This movement creates a diagonal crunch, engaging your abdominal muscles and obliques. Repeat the same motion on the opposite side, lifting your left knee and bringing your right elbow across. Aim for three sets of 10 to 12 reps per side, focusing on the connection between your knee and elbow and feeling the contraction in your core.
4) Standing Oblique Crunches:
Stand with your feet shoulder-width apart, placing your left hand on your left hip. Extend your right arm overhead, aligning it with your ear. Engage your core as you crunch your upper body towards the right side, bringing your right elbow closer to your right knee. Concentrate on contracting your oblique muscles and feeling the stretch on the opposite side. Return to the starting position and repeat the movement on the left side, placing your right hand on your right hip and crunching towards the left side. Perform three sets of 10 to 12 reps on each side, focusing on proper form and controlled movements.
5) Standing Leg Raises:
Begin by standing tall with your hands resting on your hips and your feet shoulder-width apart. Lift your right leg straight out to the side, ensuring that it remains extended and not bent. Keep your core engaged to maintain balance and control throughout the movement. Lower your right leg back down to the starting position and repeat the same leg raise on your left side. Aim for three sets of 10 to 12 reps on each leg, focusing on controlled movements and feeling the activation in your hip abductor muscles.
6) Standing Wood Chops:
Assume a split stance position with one leg forward for stability. Hold a single dumbbell with both hands, positioned close to your body and angled diagonally downwards. Engage your core muscles and exhale as you lift the weight upward across your body in the opposite diagonal direction, maintaining control and stability throughout the movement. Focus on the contraction of your core and the engagement of your oblique muscles. Perform three sets of 15 reps on each side, ensuring proper form and range of motion.
7) Jumping Oblique Twists:
This exercise combines cardio and core work. Start with your hands in a fist position, and raise your arms to a "broken T" position, with your elbows lifted high. Begin by jumping to one diagonal side while simultaneously twisting your torso, bringing your elbows towards the opposite back diagonal. Land softly and repeat the movement on the other side, alternating back and forth. Perform this exercise for one minute, completing two rounds. Focus on explosive movements and engaging your core muscles throughout the exercise.
8) Standing Dumbbell Side Bends:
Hold a heavy dumbbell at the side of your body with your palm facing your thigh. Stand tall with good posture and engage your core muscles. Slowly lower the dumbbell down the side of your leg, focusing on the stretch along your oblique muscles. Exhale as you lift the weight back up, bending in the opposite direction. Maintain control and avoid leaning or swaying. Perform three sets of 15 reps on each side, feeling the activation in your oblique muscles and focusing on proper form.