Work your abs while standing for a functional workout that actually strengthens your core for activities in your life. Plus, you'll create a sleek midsection with these moves that also work your entire body. We've added some weight to this workout, too, to make it even more effective. We suggest a dumbbell between three and eight pounds — yep, you only need one!
Directions: Perform each exercise for 30 seconds, then repeat for a second round.
High Knees
- Hold one dumbbell at chest height and run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- Run for 30 seconds.
Standing Side Bend
- Stand with your feet a little wider than hip-distance apart, holding a dumbbell over your head. Squeeze your head with your upper arms to fire up your core and protect your neck.
- Bend sideways to the right, squeezing your waist on the right side, but focus more on the energy of your torso streching upward rather than collapsing to the side. Keep your neck as neutral as possible, looking forward, not down.
- Pull the left ribs down to return to standing upright. This focuses the work on the left obliques. Switch sides, and continue side bending for 30 seconds.
Lawnmower
- Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
- Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
- Bend your knees and squat as you return to the starting position to complete a rep. Repeat on the other side, and continue alternating sides for 30 seconds.
Sumo Squat Side Bends
- Start in a wide stance with your toes pointed out; hold a dumbbell just above your head with elbows wide to sides.
- Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
- Keep low in your sumo squat as you alternate side bending to the left and right.
- Continue altnernating sides for 30 seconds.
Low to High Woodchop
- Squat, and twist left to hold the dumbbell on the outside of your left leg.
- Exhale, and lift the weight diagonally across your body, ending twisted to the right with the dumbbell above your head. Pivot on your left foot as needed.
- The move is a bit percussive, so focus on the rotation initiating in your torso.
- Control the weight back up to the starting position to complete one rep.
- Remember you are moving with force but also control. Don't give into the momentum of swinging the weight around.
- Continue "chopping" on one side for 30 seconds. Perform the exercise on the other side when you repeat the move in the second round.