Maybe your lower back can’t handle a round of mat-based exercises. Perhaps you’re just sick of the same old Russian twists, leg raises, and planks. And that’s okay!
We have the perfect workout routine for you.
This workout consists of 9 simple standing ab exercises, each 45 seconds long with 15-second rest intervals. As with all ab workouts, you need an engaged core. It helps to visualize yourself sucking your belly button to your spine. Done? Jump right in!
Standing Toe Touches
First up is a light stretching. Do it right, and you’ll warm up your hamstrings, shoulders, glutes, lower back, and, of course, your abdominal muscles.
How to perform:
- Assume a wide stance with both arms extended to the sides.
- Touch your left toe with your right arm. If you can’t touch your toes yet, just reach as far as you can (with a straight back!).
- Use your abs to lift your body up.
- Repeat, alternating sides.
Elbow-to-Knee March
No core workout is complete without a crunch-type movement.
To get the most core engagement here, you want your two main movements (i.e., lifting your knee AND reaching down with your elbow) to be core-driven.
How to perform:
- Stand with your feet more than hip-width apart and your fingers behind your head. Your elbows should be open out to the sides.
- Shift your weight to the non-working side.
- Exhale as you crunch to bring one elbow to the opposite knee.
- Inhale as you return to the starting position. Do it slowly to maintain tension in your core.
- Alternate sides as you go.
Standing Oblique Side Dips
A well-rounded ab workout should cater to more than the coveted six-pack. That’s why the next 45-second interval is all about lateral flexion and oblique activation.
How to perform:
- Start in a wide stance, with your toes pointing outwards and your fingers behind your head.
- Bend your knees slightly and find a comfortable “squatting” level. Hold the position.
- Dip to the side to bring your right elbow closer to your right knee.
- Don’t let your elbow sway back. Its line of movement should be in front of your knee rather than behind it.
- Keep your core engaged as you return to center.
- Switch sides as you go.
Standing Toe Kicks
Traditional toe kicks are deceptive. On paper, the movement is easy—lie down, kick your legs, get those shoulder blades off the floor, and reach for the sky.
But after a few reps, the burn sets in, and you feel the tension in the center of your abdomen. And THAT is exactly the effect we’re going for in this standing variation.Bonus Perk: You’ll get a nice hamstring stretch as well!
How to perform:
- Stand tall with your feet hip-distance apart and both hands up in the air.
- Kick one leg up and lower both arms simultaneously so they meet around hip level.
- Return to the starting position, switch legs, and repeat.
Squat Twists
Next, we have a squat with a twist… a literal twist.
The good news is that you don’t have to go deep into your squats. This isn’t leg day, after all.
How to perform:
- Get into a shallow and narrow squat position with your feet pointing forward and your back straight.
- Set your arms in a prayer position.
- Exhale as you twist your body to the side and extend your arms. Think of it as a “chop” motion.
- Inhale as you slowly return to the center.
- Alternate sides and repeat.
Star Crunches
Remember the standing toe kicks? Well, we’re doing something similar, but with emphasis on the obliques.
You’ll lift your leg during this standing core workout exercise. However, the key is to focus on bringing your upper body to your leg rather than kicking your leg up to meet your arm. This way, you’re activating your abs and not just relying on momentum.
How to perform:
- Assume the “star” position (wide stance with the arms spread upwards).
- Maintain a slight bend in your knees.
- Exhale as you “crunch” to bring your arm down to your opposite leg.
- Return to the starting position as you inhale.
- Alternate sides as you go.
Inside Foot Reaches
Let’s pump up the pace a bit! This one will work your core and increase your heart rate at the same time.
How to perform:
- Start with your hands in a prayer pose.
- Raise your left leg while reaching down with your right hand to touch the inside of your foot.
- Reverse the movements, switch sides, and repeat. Remember to breathe!
Single-Leg Oblique Crunch (X2)
Oblique crunches + Toe taps + Elbow-to-knee crunches = This beast of a core activator!
How to perform:
- Put your weight onto your left (supporting) leg and set your fingers behind your head.
- Maintain a slight bend in your right knee and point your toes.
- Lift your right leg off the floor. Don’t sway your leg backwards.
- Lower your leg and do a quick toe tap.
- Crunch to touch your right knee with your left elbow.
- Keep going for 45 seconds.
Combo Crunch (Elbow-to-Knee + Toe Reach)
Yes, this is yet another variation on the elbow-to-knee crunch. But bear with us.
For the final part of this standing ab workout routine, you’ll go for an exercise that marries the elbow-to-knee and the star crunch (or at least, the toe-reach aspect of it).
Try to end strong by keeping all your movements intentional and core-driven.
How to perform:
- Assume the same starting position from the elbow-to-knee march exercise.
- Using your abs, bring your right knee to your left elbow.
- Release the crunch.
- Touch your right toes with your left hand.
- Return, switch sides, and repeat.
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.
