Standing Ab Workout: Sculpt and Strengthen Your Core with These Easy Moves

March 20, 2025 Lisa Goodwin

Are you tired of doing endless crunches, but not seeing the results you’re hoping for?

Or maybe you’re dealing with neck strain or back discomfort from traditional ab exercises. You’re not alone! Many of us struggle to find ab workouts that feel comfortable and effective, especially if we’re just starting out or are dealing with body limitations. The good news?

A standing ab workout can be a game-changer. You can build a stronger core, boost your balance, and feel more confident—all without lying down on a mat.

Before we dive in, don’t forget to grab your FREE 7-Day Beginner Workout Calendar! It’s the perfect way to kickstart your fitness journey with simple, easy-to-follow exercises that will get you feeling stronger every day.

Why Choose a Standing Ab Workout?

Traditional floor exercises, like crunches or sit-ups, can put a lot of strain on your neck and back. If you’ve ever felt discomfort while doing them, or you’re just looking for a more dynamic way to work your abs, standing exercises are an excellent alternative. Plus, standing workouts engage your whole body, improving your balance and stability while focusing on your core.

Standing ab exercises are also a great option for people who are new to fitness or want to avoid too much pressure on the lower back. These moves can be performed anywhere—no mat required—and can be easily adapted to your fitness level.

5 Simple and Effective Standing Ab Exercises

Now let’s talk about how you can start working your abs while standing up! Here are five beginner-friendly exercises to add to your routine:

#1 Standing Oblique Crunch

This move targets your obliques (the muscles on the sides of your abs), giving you a more defined waistline.

How to do it:
Stand tall with your feet hip-width apart, hands placed behind your head. Bring your right knee up toward your right elbow as you bend your torso to the right. Return to center and repeat on the other side. Alternate back and forth.

Pro Tip: Keep your core engaged throughout the movement to get the most out of this exercise.

#2 Side Leg Raises

This exercise targets both your core and your hips, helping you work on your balance and flexibility as well.

How to do it:
Stand with your feet together. Slowly raise your right leg out to the side, keeping your foot flexed. Hold for a second, then slowly lower it back down. Repeat on the other side.

Pro Tip: Focus on maintaining a steady, controlled motion as you lift your leg, and don’t let your torso lean to the side.

#3 Standing Bicycle Crunch

Think of this as a standing version of the classic bicycle crunch. It’s great for your abs, legs, and coordination.

How to do it:
Stand with your feet hip-width apart, placing your hands behind your head. Bring your right elbow toward your left knee while straightening your right leg out. Alternate sides, bringing the left elbow to the right knee.

Pro Tip: Keep your movements slow and deliberate to maximize the engagement of your core muscles.

Grab the FREE Progress Tracker to see results with these standing ab exercises!

#4 Woodchoppers

This dynamic move not only strengthens your abs but also works your shoulders and arms.

How to do it:
Stand with your feet shoulder-width apart. Hold your hands together and twist your torso as if you’re chopping wood, bringing your hands down to one side of your body. Then, twist back to the other side in a controlled manner.

Pro Tip: Keep your knees slightly bent and pivot on your back foot to protect your joints.

#5 High Knees with Twist

This is a great cardio move that also activates your core while boosting heart rate.

How to do it:
Stand with your feet hip-width apart. Raise your right knee toward your chest while twisting your torso to the right. Lower your right leg and repeat on the left side. Alternate back and forth.

Pro Tip: Keep your pace steady but controlled, making sure to twist through your torso, not just your arms.

Ready for More? Try the 4-Week Quick Start Beginner Workout Plan

If you're feeling ready to take your ab workout to the next level, you’ll love my 4-Week Quick Start Beginner Workout Plan. This structured, in-depth program offers beginner-friendly exercises that you can do at home, and it's designed to build strength progressively for your entire body.

Don’t forget to follow me on Pinterest for more beginner workouts and home workouts. Repin this post so you can come back to it whenever you need a quick workout!

Remember, no matter where you are on your fitness journey, every step forward is progress. Let’s keep moving together!