Last updated on March 27th, 2025 at 08:25 pm
For the past 20 years, the first thing that came to my mind was sit-ups when I thought about core training. However, recently, instead of my regular sit-ups, I decided to change it up by trying a standing ab workout I found on Instagram from fitness creator @wonder.yogi. And after one week, I saw a significant transformation that amazed me my body was feeling — and how my core fired.
Here’s what happened when I chose a controlled, upright movement instead of crunches and decided to keep it that way.
The Reason Behind My Decision
Just admit it. Sit-ups can hurt. Especially for those exercising on a hard floor and the ones having neck and lower back pain. That’s why this standing ab routine caught my attention. It promised intensity, but without lying down or needing any equipment.
The workout? Four moves. Twenty reps each. No rest between them. Repeat the circuit three times. It just doesn’t seem right, but it’s true — it burned.
The Standing Ab Circuit I Followed
Here’s the daily 4-move circuit if you wonder:
Standing Toe ReachesKick one leg to touch the toe to your opposite side with the other hand of yours. Besides being more challenging than it sounds, it also really activates your lower abs.
Standing Cross-Body CrunchesRaise your knee and twist your torso to touch the elbow on the opposite side. Also, they’re excellent for oblique training.
Standing Side Bends (Bodyweight)Hands behind the head, bend side to side with control. This one targets your sides, especially your waist, and makes you learn how to balance.
High Knees with a TwistLike typical high knees, but rather than just lifting your knees, you also twist your torso — you do a full-body workout targeting the deep core and increasing your heart rate.
Day 1: “Sit-Ups Ain’t Got Nothin’ on This”
To be honest, I thought it was going to be a walk in the park, but I found myself sweating by the second run. It was a real hard task, my core was the rocking man balancing beam, especially with the toe reaches. My obliques and lower abs had really deep activation; that’s something I can never truly say about my sit-ups.
Day 3: “All Sore in the Right Places”
At about midweek, I was feeling sore- different from the way I usually feel after sit-ups. The ab muscles are not the only ones, that was for sure. My butt muscles felt the burn, as well as the hips and the lower back. Those freestanding exercises were a test to see if I was going to lose my balance and coordination. I also noticed that my posture was improving even when just walking around.
Day 5: “No Lying or Sitting Means No Lazy Excuses”
One of the coolest new things about this exercise routine is that I was able to do it wherever I wanted to. I didn’t need a mat. I didn’t even need a space to lie down. Whether I was in my bedroom, my office, or my kitchen, I could sneak in a set. This convenience made me more capable of sticking with the exercise.
Day 7: “No Crunches, Yet My Core Feels Even Stronger”
One week has elapsed and it won’t be right to say that I have developed a six-pack. Yet, my core felt like it was truly more solid and “switched on.” When I was sitting down, I realized that I was not as tight as I had been previously. It was also the case that I was much more stable now. Moreover, I hardly dreaded it when I had to work out, which I sometimes do on the traditional ab days.
The Verdict: Are Standing Ab Exercises Worth It?
For sure, this is the best alternative. If your regular ground or sit-ups exercises give you discomfort in the neck or back, standing ab exercises as a delightful and effective alternative. They are great for beginners, joint-tolerant, and are perfect for a little movement in your day.
But that’s not the best part. It is possible for you to do it even if you have zero equipment.
Would you like to Try it?
Here’s your short summary:
- 4 standing ab movements
- 20 reps for each of them (per side)
- No rest among exercises
- Repeat 3 regards
- Exercise daily for 7 days
If you want to swap out sit-ups, this might be the most effective affirmatively a simple yet very effective way to tone your muscles you have never done.
