Finding an ab workout that’s both effective and enjoyable can be a challenge. Endless sets of crunches, sit-ups, and planks can quickly become repetitive and boring, often leaving you sore for days. Thankfully, you don’t need to rely on traditional lying ab exercises to build core strength. Physiotherapist Helen O’Leary, director of Complete Pilates, has crafted a standing abs workout that you can easily do at home. All you need is a resistance band and a spare 30 minutes.
A New Approach to Core Workouts
Core workouts are essential not only for fitness but for overall health. A 2021 review published in the Orthopedic Online Research Journal found that core strength significantly improves balance and quality of life in older adults, helping to prevent injuries and aiding in recovery from exercise. This standing abs workout targets your core without the need for an exercise mat, making it both convenient and effective.
Standing Abs Workout Routine
Each of the eight exercises in this routine is performed as part of a superset, meaning two exercises are paired together and completed back-to-back with no rest. Repeat each superset three times, resting for 30 seconds between each set.
Mini Band Lateral Walks
- Sets: 3
- Reps: 8-12
- Place a mini band around your feet, securing it under your soles.
- Stand with your feet hip-width apart.
- Maintain an upright position as you slowly pull the band up with one foot.
- Keep your foot flexed to maintain tension on the band.
This exercise engages your hip flexors, transverse abdominis, and oblique muscles. Staying upright maximizes core engagement.
Squats
- Sets: 3
- Reps: 15
- Stand with your feet hip-width apart. Widen your stance if needed for comfort.
- Sit back as if sitting onto a chair, leading with your bottom first.
- Bring your arms up in front to counterbalance your weight.
- Press your feet into the floor as you stand back up.
While squats are primarily a leg exercise, they also engage your abs significantly.
Wood Chops
- Sets: 3
- Reps: 8-12
- Secure a resistance band high above shoulder height.
- Stand with feet hip-width apart and grab the band with both hands.
- Pull the band diagonally towards your opposite foot, bending your knees slightly.
- Pivot on the back foot, mimicking a wood-chopping motion.
This move is great for your obliques and also engages your shoulder, hip, and thigh muscles.
Palof Press
- Sets: 3
- Duration: 30 secs
- Secure a resistance band at chest height to a sturdy surface.
- Stand with feet hip-width apart or slightly wider.
- Hold the band close to your chest and step away to create tension.
- Press your arms out in front, controlling the rotation.
For an added challenge, try this exercise standing on one leg.
Single-Arm Resistance Band Press
- Sets: 3
- Reps: 15 per side
- Secure a resistance band slightly above head height.
- Grip the band with one hand at pelvis level.
- Press down into the band, moving it past your hips.
- Return to the starting position slowly.
This exercise is controlled and engages your core throughout.
Wall Press-ups
- Sets: 3
- Reps: 8-12
- Place your hands on a wall shoulder-width apart.
- Bend your arms to bring your chest towards the wall.
- Push away from the wall to straighten your arms again.
Maintain a plank position throughout, engaging your core to prevent lower back sagging.
Standing Rotations
- Sets: 3
- Reps: 8-12
- Secure a resistance band to the side with some tension.
- Stand with feet hip-width apart and knees slightly bent.
- Extend your arms in front, holding the band.
- Twist from the waist to pull the band to the opposite side.
This exercise uses your oblique muscles for the rotational movement.
Side Bends
- Sets: 3
- Reps: 8-12 per side
- Stand with feet hip-width apart.
- Hold a dumbbell on one side or secure a resistance band under your foot.
- Place your other hand on your head.
- Bend to one side, lowering the dumbbell towards your knee, then lift up again.
Ensure you use enough resistance to feel the side muscles working.
About Helen O’Leary
Helen O’Leary is a chartered physiotherapist and Pilates instructor, with extensive experience in professional rugby and Cirque du Soleil. She now focuses on pre and post-surgery rehabilitation, optimizing recovery for her clients at Complete Pilates in London.
Final Thoughts
This standing abs workout engages different parts of your body while focusing on your core. By tensing and engaging your abs throughout the exercises, you can trigger a mind-muscle connection, increasing muscle activity. Inspired by Pilates, these movements emphasize slow, intentional motions over rapid repetitions. This routine can be repeated regularly to strengthen your core or incorporated into other full-body workouts. With just a resistance band, you can perform these exercises at home or in the gym, making it an accessible option for anyone looking to enhance their core strength without the need for weights.
