Standing Dumbbell Chest Fly. Do 30 seconds in one direction, then 30 seconds in the opposite direction. If you’ve never thought about working your core while standing, you should. Abdominal Bracing Exercises to Take the Strain Off Your Back. Make it harder: For more of a challenge, add a twist, pulling right knee in to touch left elbow each time. 3) Infographic with visual instructions to follow online. 1) Featuring 4 exercises. Raise arms into goalpost position (elbows bent to 90 degrees), engage your core, and bend to the right, trying to tap elbow to thigh. It may even be more effective because your core muscles aren’t just the ones you see in the mirror. Repeat going in a counterclockwise direction. Adjust the TRX straps to waist length and stand with your right side to the straps. A good alternative to a side plank, the TRX hip drop is another killer move for the core. In fact, many of the “standard” strength training exercises that you may already do, like squats and deadlifts, also target your core. Stand with feet hip-width apart, shoulders down, arms overhead, and core braced. Stand with your feet shoulder-width apart and your hands on your hips. It’s when the exercise feels impossible to finish. For Women [ November 29, 2020 ] Return to start, repeat for the desired number of reps, then switch to the other side. Exhale and return to center, repeating on the other side. Continue to alternate sides for 1 minute. A full-body exercise with an ab focus, wood chops will help you build power and balance. Do 10 reps to the right and 10 to the left. Forget your mat during cooldown. Allow your right foot to pivot and your torso to rotate to the left as you go. Why it works: This shoulder exercise forces the abs to both stabilize the weight at the top of the lift and keep your core from twisting under the uneven load. Step back into a reverse lunge with your right leg, allowing your torso and arms to twist over your left thigh. Alternate sides for 1 minute. Turn your left foot slightly out. Alternate sides for 20 reps. Put your right foot in front of your left. Take a wide stance and sink down, bending your knees until your thighs are close to parallel. Strengthen your side abs — called the obliques — and give your legs a workout with a standing wide side crunch. Single-Arm Overhead Press. Start with body weight here — 3 sets of 12 to 15 reps — until that feels like a breeze. Don’t allow hips to twist to the right — instead think about bringing left rib cage to right hip bone. Standing Oblique Crunches with Dumbbells . Stand with your feet shoulder-width apart, toes slightly lifted upward. Keeping your knees soft, inhale and bend forward at the waist. © 2020 Greatist a Red Ventures Company. If you feel anything painful — particularly in your lower back — stop and reassess to prevent injury. Plank, Row, Lift. Allow your arms to come out in front of you, and make sure your knees push out, not fall in. Do left side only for 1 minute, then right side only for 1 minute. Increasing your speed will create more of a challenge. They wrap all the way around your body, from your “six-pack” abs to your obliques (which hug the sides of your trunk) to the muscles that stabilize and support your spine. Squat down slightly, rotating your torso to the right. From walking to running to weightlifting, stable core muscles can make a world of difference in how you feel during exercise and everyday life. Luckily, you don’t have to. Stand … Neck and upper back pain cramping your style? Then add additional weight if need be. As your hips get looser, widen the circle. How to do it: Standing with feet shoulder-width apart, hold a dumbbell in your right hand in front of your shoulder. Rotate upper body to the right, hooking left elbow to outside of right knee. Grab the handles together with both hands and position them on the top of your head, elbows bent. Ready to target your low belly muscles and actually notice a difference? Go as slowly as you can to make the movement worth your while. Slowly begin to drop your chest, driving your arms out. Start to engage your core and bring movement to your hips with hip circles. Dumbbell Ab Slam. Stand with feet hip-width apart, engage your core, send hips back, bend knees, and place hands behind head. With that in mind, we tapped Rachel Nicks, a barre fitness instructor, to come up with the best standing abs moves that target your entire core. Rather than move elbow down, try to keep arms and shoulders in the same place throughout so you’re forced to use your obliques to perform the move. Bring right elbow to left knee as you twist through your waist, then return to starting position and repeat on the opposite side. Standing Dumbbell Exercises for Chest. Tighten your core (especially your abs and glutes) and drive the dumbbell straight up. STANDING CORE STABILIZATION. As you do them, focus on form over reps, Nicks says. In a study published by the American Council of Exercise (ACE), 19 healthy men, aged 18 to 25, were assigned to performed 8 different back exercises using either 70% of 1-RM or body weight. Do 10 reps to the right and 10 to the left. Engage your core and bring left elbow to left thigh by bending at your waist and performing a side crunch. [ November 29, 2020 ] CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT – HOME WORKOUT | Dr Manthena Satyanarayana Raju Videos Home Workout [ November 29, 2020 ] 10 Minute STANDING ABS Workout With Dumbbell Weights For Women! Standing Upward Chest Fly. Bring your right knee and left elbow to touch in front of your body, twisting and crunching your torso. Dumbbell Bent Over Row. Rotate to the left. Stand with feet wider than hip width and extend arms to a T. Engage your core, rotate torso to the left, and tap right hand to outside of left foot. As you exhale, begin to bend at the waist, taking your left leg straight behind you and your arms straight in front of you. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. Standing oblique crunches target your oblique muscles. Stand with feet hip-width apart and bend from your waist to the right. Start in the same position as in No. Last medically reviewed on October 23, 2020, We’ve compiled 12 exercises for the best ab workout, split into weekly routines that will help you strengthen, stabilize, and balance in just one…, Sheltering in place may not be the ideal scenario for working out, but you can easily maintain your functional strength by staying consistent. Grab a dumbbell in each hand and put your arms in goalpost position. Regardless of the cause — hunching over a smartphone, sitting at a desk all day, or even injury —…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Start by incorporating some gentle stretching, which will assist in waking the core muscles up. Do 1 minute to the right, then switch sides. Once you have a good foundation of strength in your abs, it’s time to challenge yourself by adding some new movement patterns and additional weight.