The Six-Minute Standing Ab Workout

Posted On Sep 15, 2016 By Tom Holland

The Six-Minute Standing Ab Workout

So you want to tone your midsection, but really don’t feel like getting down on the floor? Great news – You don’t have to. Yes, you can work your abdominals without lying on your back and performing an endless number of crunches.

Doing ab exercises while standing is a great way to mix up your routine and work your core in a functional manner. You don’t need a mat, it is less stressful on your neck, and you can sneak them into your daily routine almost anywhere.

This six-minute standing ab routine involves four exercises done for 45 seconds each, two times through in a circuit fashion. It includes:

  1. Punches

    Place your legs about shoulder width apart and twist your upper body, throwing a punch with your arm. Then twist the other direction and punch with your other arm. Your feet should stay mostly stationary, with just a little twist of the same foot of the arm that is punching to allow the body to twist.

  2. Front Kicks

    Keep one leg planted and kick out with the other leg, focusing on contracting your abs when you kick. Alternate legs after each kick. Be sure you have plenty of space to do this exercise and don’t kick anything or anyone!

  3. Standing Marches

    Start with both hands straight up in the air and bring one knee all the way up while bringing your arms down, keeping your hands above your elbows and near your body, so your elbows and knee line up, with your knee in between both arms. As you do this, squeeze your abs. Return to the starting position and do the same thing with your other knee, and continue to alternate knees.

  4. Standing Cross Crunch

    Knee to Elbow Variant: Bring one arm up so your elbow is at chest height and your hand is above your elbow, and bring your opposite knee up while bringing that arm down so your elbow meets your knee (don’t hit them together hard). As you do this, squeeze your abs. Return them back to their starting point and do the same thing with your other knee and elbow, and continue to alternate.

    Extended Leg Variant: Kick one of your legs straight out, keeping your leg as straight as possible, and reach out to touch the toes of that leg with your opposite hand. Alternate legs and arms throughout the workout.

Don’t worry if you can’t kick super high or touch your toes when you do this workout, just make sure you are doing the range of motion that you are able to do and engaging your abs with each move.

This workout will not only help you strengthen and flatten that midsection, it will also help improve your balance and burn calories, too!

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.


Watch this next:

The Two-Minute Plank and Push-up Workout