Not every ab workout needs to involve lying on the ground, and if your lower back has ever felt stiff after a round of floor crunches, a standing abs workout can be a really nice switch.
This 12-minute routine keeps you on your feet the entire time, working through exercises that target your obliques and lower abs while keeping your core braced and engaged.
And since it’s all bodyweight, you won’t need any equipment. Just follow along with this standing core workout below!
Standing Elbow to Knee Crunches
This standing abs workout starts with a simple opposite elbow-to-knee crunch.
It’s easy to get the hang of, and you’ll feel both sides of your core kick in right away.
Just make sure you exhale on every crunch.
Once you get into a groove, it sets a nice pace for the rest of the workout.
How to perform:
- Stand with feet a little wider than shoulder-width apart.
- Place fingertips lightly by your ears.
- Lift your right knee directly up in front of you.
- Crunch your torso forward and bring your left elbow to meet your right knee.
- Exhale completely as you perform the crunch.
- Lower your leg and return to the starting position.
- Repeat on the other side, alternating left knee to right elbow.
Alternating Front Kicks
Now that your core is warmed up, you’ll move on to front kicks that really work your lower abs.
You’re basically doing a standing crunch with a kick, which is a nice switch from the elbow-to-knee you just did.
The trick is to keep each kick slow and controlled.
If you rush through these, all the work ends up in your legs instead of your abs, so take your time and squeeze at the top.
How to perform:
- Stand upright with both arms extended straight out in front of you.
- Kick your right leg up toward your extended hands, keeping it straight.
- Engage your core to mimic a crunching motion as your leg lifts.
- Exhale and actively contract your lower abs as the leg rises.
- Lower your right leg back to the floor.
- Repeat with your left leg, continuing to alternate sides.
Oblique Crunches
Ever feel like your obliques get left out during a daily ab workout?
Well, this side crunch with a knee lift is here to change that, because it works those side muscles in a way that regular crunches just can’t.
If going straight to the side feels weird, try bringing your leg up on a slight angle instead.
You’ll do all your reps on one side before switching, so your obliques are working the whole time without a break.
How to perform:
- Stand upright with fingertips placed gently by your ears.
- Keep your right leg slightly bent.
- Lift your right knee up and out to the side.
- You can also bring it up on an angle if that helps you feel the crunch.
- Crunch your torso to the right, aiming your right elbow toward your right knee.
- Exhale every time you crunch down.
- Return to the starting position.
- Complete all reps on this side, then switch to left leg and left elbow.
Elbow to Knee, Fingers to Toes
This one’s a two-part combo, so it’ll take a bit more coordination to get right. You’ll go from a crunch right into a toe reach, which means your abs don’t get a chance to rest between the two.
You don’t have to actually touch your toes, though, so just reach as far as you can.
That’s what makes this such a good move for your standing core workout.
How to perform:
- Stand upright with fingertips by your ears.
- Lift your right knee directly up in front of you.
- Crunch forward and bring your left elbow across to meet your right knee.
- Exhale as you crunch.
- Lower your right leg and return your torso upright.
- Immediately kick that same right leg straight up in front of you.
- Reach your left hand across to touch your right toes or as close as you can.
- Lower your leg and return to the starting position.
- Switch sides, bringing left knee to right elbow, then kicking and reaching. Alternate.
Oblique Twists with a Reach
Here’s where things get interesting. You’ll twist side to side twice, and then on the third count, kick and reach for your toes.
The twisting builds up some momentum, so your core has to work hard the whole time to keep you balanced.
Make sure you exhale as you reach, since that’s when you’ll feel the crunch the most.
It’s one of those standing workouts at home that looks easy but really gets your abs going.
How to perform:
- Stand upright with arms up and elbows bent, forearms stacked horizontally.
- Keep your core tight and braced against the momentum.
- Twist your torso to the left (count one).
- Twist your torso to the right (count two).
- On count three, kick your right leg straight up in front of you.
- Reach your left hand forward to touch your right toes, exhaling as you reach.
- Return your leg and arms to the starting position.
- Repeat the sequence, this time kicking your left leg and reaching with your right hand. Alternate.
Standing Alternating Toe Touches
You’re almost there! For the last exercise in this standing workout, you’ll do a cross-body toe reach that’s all about your lower abs.
Take each rep nice and slow, because that’s what makes the difference between a real burn and just going through the motions.
Focus on pulling your abs in tight with every rep.
It’s a great way to wrap things up while giving your whole core one last good burn.
How to perform:
- Stand upright with hands held near your chest in a bent-arm position.
- Lift your right knee up and slightly outward, bringing your inner foot up in front of you.
- Reach your left hand forward and across to touch your right toes or inner ankle.
- Focus on deliberately contracting your lower abs each time you reach.
- Lower your right leg and arm back to the starting position.
- Switch sides, lifting your left knee and reaching with your right hand. Alternate.
FAQs
Are standing ab exercises as effective as floor exercises?
Yes! A standing abs workout actually has a few advantages over floor-based moves.
Because you’re on your feet, your core has to work harder to keep you balanced the entire time, which means you’re training stability on top of strength.
Standing ab exercises also tend to be more functional, since they mimic the way your body moves in everyday life.
That doesn’t mean floor exercises are bad, but if you want a solid ab core workout at home without getting on the ground, standing moves absolutely get the job done.
Can beginners do this workout?
For sure. These are all bodyweight moves with no complicated footwork, so they work well as core exercises for beginners.
If any exercise feels too intense, just slow down your pace or reduce your range of motion.
A beginner standing ab workout like this one is actually a great starting point, because you can focus on form and breathing without worrying about equipment or tricky positions.
Do I need any equipment for this standing core workout?
Nope. This is a standing ab workout with no equipment, so all you need is enough space to move your arms and legs freely.
That said, if you want to make things harder over time, you can try a standing ab workout with dumbbells or even a standing ab workout with a kettlebell to add some resistance.
Even light weights (3 to 5 lbs) can make a noticeable difference, since your core has to work harder to control the extra load during each rep.
How often should I do standing workouts at home for my abs?
You can do a standing abs workout routine like this one 3 to 4 times a week as part of your regular training.
If you’re looking for a daily ab workout, just make sure you’re mixing up the exercises so you’re not doing the exact same routine every single day.
Your abs recover faster than most muscle groups, but variety keeps things interesting and helps you hit all the different areas of your core over time.
What if I only have 5 minutes?
Even a quick standing ab workout can make a difference.
If you’re short on time, pick 3 of the exercises from this list and do each one for about 90 seconds.
A 5 minute standing ab workout won’t replace a full session, but it’s way better than skipping it altogether, and it’s an easy way to stay consistent on your busiest days.
Is this workout good for women?
This standing abs workout for women at home works great because it targets the full core without putting
pressure on your lower back or pelvic floor, which can be a concern with some traditional floor exercises.
The moves are also easy to scale up or down depending on your fitness level.
And while this is focused on your abs, the standing kicks and reaches also give your arms a bit of work, so you’re getting a little bonus upper body action in there too.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
