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If you want a stronger core but is not a fan of the idea of endless sit-ups and crunches, here’s a more interesting option—still you don’t have to get to the floor at all. Standing ab workouts can perform miracles in your core region in a safe and comfortable way and are great for people who want low-impact moves without the pressure on their joints.
A quick 15-minute standing abs routine is proof that you can get a full workout in your core muscles and the legs while staying on your feet. What you need is really just a pair of dumbbells and your willingness to follow the routine through. Either at home or on your way to the gym, this workout will fit right into your busy day.
Why a Standing Abs Workout Works
Standing workouts allow you to work the core in a way that can’t be done on the floor. You will do paraspinal muscles, oblique muscles, and the rectus abdominal muscle as you do various activities. In addition to that, the fact that you remain in an upright position the entire time of the exercises means that you are multitasking as you are also working your legs, shoulders, and arms, thereby promoting not only your heart rate but your metabolism with no high-impact movements.
This 15-minute routine contains 18 exercises going without a break, each of them lasting for 40 seconds … and with a quick 10-second pause. The whole idea behind this is to have you move constantly so that you would be able to burn calories and at the same time gain muscle strength. Moreover, this workout is clear of the troubles of your knees, hips, and back, as there is no jumping included in the workout.
What You’ll Need to Get Started
A pair of light to moderate dumbbells is all a person should have in order to add resistance to the workout. At the same time, the muscles will be stretched even more energetically. Adjustable dumbbells are great if you have a set, but just a single set of weights will do the trick. Pick a weight that lets you feel challenged and the burn at the end of each exercise, but still be able to maintain the control of movement.
What You Can Get from a 15-Minute Standing Dumbbell Abs Workout
The workout starts immediately, so it’s only natural for you to be prepared to move right after you have pressed the play button. The goal of each exercise is to engage the core by using various motions like knee lifts, leg kicks, torso twists, and overhead dumbbell raises. You challenge your body with new activities and thus hit all parts of your abdominal muscles, including the obliques, which are sometimes difficult to reach.
While the central theme here is the core, your arms, shoulders, and legs won’t be bystanders. The moving tempo ensures a constant elevation of your heart rate, thus it is both a cardiovascular and a muscle-building workout.
There is just a short 10-second break between the exercises that allows you to recover slightly and see what’s next at the same time as well. The atmosphere of the trainer being there with you, who is personable and informative, helps keep the motivation high and keeps the form correct.
Can Beginners Attempt This Workout?
Without a doubt! This workout made of standing abs exercises is for everyone, no matter what their fitness stage is. If you are new to this or are just returning to a routine you can also modify by reducing the exercise duration or using only your body weight instead of the dumbbells. Indeed, working with a resistance-free power still shapes the core and ensures balance.
If you prefer a workout that doesn’t require the use of dumbbells, you can also try a 25-minute standing abs routine. And, if you would like to vary your training and use different muscles, what is recommended you can do a 15-minute full-body dumbbell workout.
The standing dumbbell abs workout that only lasts 15 minutes is a strong testament to the fact that you don’t need to perform all those old-fashioned floor exercises in order to have a core that is stronger and more stable. If you have a bit of space and a set of dumbbells, you can achieve that and even get the added bonus of burning your abs, raising your heart rate, and thereby getting in shape without even a single sit-up or crunch. It is quick, it works, and it is a great option for any hectic schedule.
