Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. This exercises requires no weights and works both sides of your abdominal. Click this link to see Standing Ab Exercise […], A medicine ball is a great workout tool. […], […] Most of these floor exercises are not ideal for everyone — especially if you don’t have a yoga mat. It simply comes down to percent body fat, muscle mass, and where fat is stored in our bodies. If so you can download the entire 10 minutes standing Ab workout as a single video by click here. Keeping your back straight, lift and extend your right arm in front of your body while you lift your left leg and point your toes behind you. Forcefully and fully exhale during this part of the movement. 1. Let’s take a look at why this is the perfect solution for those particular training goals and what you need to do to make it happen.... […] Informations on that Topic: girlexercising.com/standing-workout-for-flat-abs/ […], […] If you are tired of getting on the hard floor to do crunches, pair of dumbbell or kettlebells and follow this standing abs workout routine. Cross toe touches. Exhale and smoothly return back to starting position. Next I share four great standing abs exercises: Side Bend , Cross Over Toe Touches, Standing Core Stabilization, Standing Bow Extension and Standing Reverse Dumbbell Chop. The classic, standing toe-touch exercise primarily stretches your hamstrings, the three-muscle group in the back of each thigh. Make sure to move your body smoothly through all of the movements described above. Learn exercises and stretches for your workout routine in this fitness video. Did you like these videos? Only kick up … This exercise targets the sides of your abs. The wood chopper is one of the best standing exercises for core strength, working every angle. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. In conclusion, yes it’s possible to get your abs in great shape in only 15-25 minutes per day using these four standing exercises. … Here’s how to do it: Click here to download Marching Elbow Abs Exercise video (right click, save as). The standing exercises will still work albeit slower. When performing this exercise do it alternately. Single-leg sprint. Click the video below to watch a complete set of the exercise. That being said Standing Crossover Toe Touches suits as serious athletes (weight lifters, sprinters, swimmers, golfers, fighters and others) as well as new moms and everyone in between. Standing Toe Touch. Standing at your desk with your feet flat on the ground, place your hands on the back of your head. Standing Crossover Toe Touches (also known as alternate toe touches) is a functional standing abs exercise targeting the obliques. Click the video below to watch a complete set of the exercise. Click Subscribe below to start. Perform slow and controlled movements to put more abdominal muscles to work and avoid injury. Shift your weight to your right foot and balance. In this exercise, you lie in the position of standard crunch and extend the legs towards ceiling in order … 4. Lower the leg down and then kick with the other leg up as you circle your arm down to meet your foot. Perform the standing toe touch by assuming a standing position with your feet about shoulder-width apart. The ability to generate strength and power is a very important component for success in many sports, particularly in […], Belly fat is tough for women and girls to lose. Starting Position: Lie flat on your back on the floor / mat in a bent-knee position with feet placed firmly on the floor and arms at your sides. Read more in our article, 5 Myths About Getting Toned Abs and two exercises that actually do work, It isn’t necessarily harder. Rounding your back will deactivate the obliques. This exercises requires no weights and works both sides of your abdominal. Toe Touches Targeting: six pack How to: Start lying on back with legs in air, heels over hips, arms extended straight toward toes, head and shoulder blades curled up off mat. No equipment needed. Improves core strength and spinal support. Keep alternating sides until you reach a desired number of repetitions or you no longer can maintain a good form. Targets abs. Sadly, there are many myths about getting toned abs that simply are not true In this article, I want to talk about […]. When you feel a stretch in your side, return to the standing position. To make a weight, simply fill these containers with water, sand, rocks to add various levels of weight. how to get a smaller waist after pregnancy, 5 Myths About Getting Toned Abs and two exercises that actually do work, 10 Muscle Building Myths For Women Exposed guide, The best ways to lose belly fat for women and girls, Why Kettlebells are the best Weight Loss Tool for Women, 5 Myths About Getting Toned Abs and two exercises that actually do work - A Girl Exercising, Best Workout Videos for Tummy Reduction and Fat Loss at Home - A Girl Exercising, Gather 1-4 containers of equal size. Author of the "From Fat To Six Pack" E-mail training course. Four Standing Abs Exercises for flatting your stomach. Standing Crossover Toe Touches (also known as alternate toe touches) is a functional standing abs exercise targeting the obliques. This classic Pilates move requires not weights and strengthens the front abdominal muscles. Keep your back as straight as possible throughout the whole motion. While on your back, lift one leg up to 90-degrees. Tuck Jump. Another reason to skip getting on the floor is if you have a history of neck or hip pain. So what the best ways for us to lose belly fat?   Munch on Fibers Soluble fiber absorbs water. Here are the steps to safely make a weight set at home. Hit the entirety of your abs (and work up a serious sweat) with this weighted move, which takes traditional toe-touches to a whole new level. B. Slowly lift both feet off the floor, extending your knees until your thighs are aligned vertically with the flo… So what the best ways for us to lose belly fat?   Munch on Fibers Soluble fiber absorbs water. How to do it: Stand with your feet just outside shoulder width apart. Kick up as high as you can and feel your abs, hips, and glutes working. It hits the obliques, abs, and back muscles.” (Related: Why Side Planks Are the Best Obliques Exercise Ever.) If you walk into any gym you’ll see a good amount of people trying to ‘sweat the fat away’ by doing countless crunches or treadmill running. How to: Stand up tall, feet hip-width apart, arms extended straight out in front of you (a). Start with 2 sets of 8 repetitions for this exercise and build up. Belly fat is tough for women and girls to lose. Time needed: 20 minutes. Click the video below to an example of a Side Bend. Abs Exercises for Your Desk. Standing Alternating Toe Touches is a dynamic standing abs exercise targeting lower abs and obliques. 1. Do 10 repetitions then shift to the left foot and repeat the exercise on your right side. It looks simple but its versatility is incredible. Your feet are shoulder width apart, do not lock your knees. 1 Gallon of water is approximately 8 pounds, Label each container with its weigh using masking tape and a Sharpie, Stand with feet slightly wider than shoulder length apart. The lower back in particular. Keep your hips forward and your knees soft. Static Lunge Ab Twist (more intense and works more legs). Check with your doctor as your body is currently under a great deal of stress. Start by lying on one side, propped up on one elbow, keeping body in a straight line, feet stacked on top of one another, hips lifted. You can target the abdominal muscles by combining toe touches with crunch sometimes known as the toe touch crunch or vertical toe touch. Straight Leg Toe Touch (Floor Toe Reach) Instructions. Slowly allow one hand to lower along your body line toward the outside of your knee, control the movement. Really feel the stretch in your abs with a standing version of this classic yoga move. Perform 8-12 repetitions, 3-5 times (sets). It works your entire ab area. I recommend starting with two 20 oz water bottles and two 1 Gallon jugs of the same size and shape. Raise your arms straight to the sides in shoulder height. If you want different weights, fill only halfway. Strong and healthy lower back is the key to any sport or activity. A. EXHALE and bend the knees, round the spine, and sweep the arms forward. To begin the exercise push your butt back, bend down and simultaneously rotate your upper body to the right side. 2. Before we start, you may be asking, “why shouldn’t I just get on the floor and start doing crunches?” Well, you could but these days being on the floor and exercising on any high traffic surfaces could put you more at risk. If you do not have any weights available, you can start with no weights, 8-14 repetitions per set. Keep your feet on the floor, about as wide as the chair; Extend your arms in front of you; Turn your body to the right, bend, and touch … Do it anytime, anywhere. Its free to join, can cancel anytime, and we promise to send you only one email per week, Disclaimer: This article is for informational purposes only. If you find hard time reaching your toes, bend in your knees more when you reach or the toe. 3. Now repeat the same movement to the other side. Tone your stomach muscles with this easy routine. With right hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your left foot. The straight leg toe touch keeps constant tension on the lower abs as you go through flexion with the top portion of your abs. However, it takes consistency — you’ll need to exercise 2-3 times per week to get the best results. Turn your upper body only, pivoting at the waist. in conjunction with a program of weight training and circuit training, can be used to develop amazing strength and power. If you walk into any gym you’ll see a good amount of people trying to ‘sweat the fat away’ by doing countless crunches or treadmill running. Toe-Touch Crunches The toe-touch crunch builds on the double crunch, adding more engagement of your lower abs. Keep your neck long, your arms straight down at your sides and your shoulders down. If you continue to use this site we will assume that you are happy with it. Standing leg cycles, toe touches, standing crunches, and toe twirls will not only work the abs muscles, but also improve balance during the exercises. This is a more functional variation than the regular Alternating Toe Touches done on the floor. With control, raise your left knee and touch it with your right elbow, then raise your right knee and touch it with your left elbow. Works more muscles than just obliques: shoulders, lower back, glutes and hamstrings. Making Lighter Homemade Weights from Wiki-how. Bodyweight Wood Chop (similair, but more intense). Repeat on each side for 3 sets of 10 repetitions. After you touch your right toe, you will touch the left and repeat. Your abs should be contracted during motion. Its easy. But touching your toes while you’re standing with your legs straight is far more challenging -- and that’s why toe touches can be a helpful exercise. Thanks to many more muscles involved. Stand … It is not medical advice and should not be used or interpreted as such. The straight leg toe touch is a variation of the abdominal crunch and an exercise used to isolate the muscles of the abdomen. The main goal is to squeeze the obliques as hard as you can to rotate as far as you can go without rounding the back. Opposite Toe Touch / Knee Touch Run in Place. Perform as many reps during each 30 seconds with a good form. TruSkin Facial Serum treats the most common signs of aging including brightness, firmness, fine lines, wrinkles, dark spots & sun spots. Turn your toes slightly outward and position your knees in line with your feet. Performing sit-ups on an incline can increase the amount of stress put on the abdominal muscles. INHALE, stand up, squeeze the backside, extend the spine, and reach the arms behind the hips. Include it as part of a complete core workout. High Knees Twists (intense). Keep the movement concentrated to your side. Tighten your abdominal and back muscles, extend your body long and lift your left foot off the floor. While still keeping your back as straight as possible, return back to the starting position. Continue twisting at the waist until you feel a stretch in the oblique. The only tool you’re ever going to need to complete this goal is the kettlebell. First, I’ll share what you can do if you don’t have any weights at home. Are you tired on getting on the hard floor to do crunches? To complete this waist trimming exercise, grasp one dumbbell with both hands extended in front of you. Inhale during this part of the movement. … It might look easy but with proper form you should feel it in your obliques. Online and real-life fitness coach. Sweets and pizza addict. With left hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your right foot. Advance Your Standing Toe Touches In this variation, the effect on your abs is kicked up a notch while also helping develop and maintain balance and flexibility. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals. Keep your toes forward as if fixed in a pair of skis. You can find him on Google+ and Facebook. Repeat for 12-16 reps. Great thing about this abs execise is that it involves many more muscles than just obliques to perform the movement. Click the link to read more reviews and before-and-after photos, We recommend a kettlebell or dumbbell for this exercise. Depending on your mobility actually touching the toe isn’t that necessary. Help the body to lift more, react quicker, adapt faster, and stabilize better. The exercise may also be known as Kick Crunches or Opposite Foot to Opposite Hand Crunch. You must be able to easily grab the container so its best if it has a, Make sure each container is in good shape with. Abs Workout Without Lower Back Pain [Better Abs Workout #4], Intense Abs Workout At Home [Better Abs Workout #3], Obliques Workout For Sexy Side Abs [Better Abs Workout #2], Perfect Abs Workout for Lazy People [Better Abs Workout #1], 10 Powerful Standing Ab Exercises You Can Do Anywhere, 9 Unpopular Ab Exercises That Don’t Cause Lower Back Pain, 45 the Most Loved Standing Abs Workout Routines on You Tube. And for that nothing can beat standing twists. Try to touch your ankles with your hands by contracting just your abs, but keep your chin off your chest. ... aiming to touch elbow to knee. To be extra safe, apply a thin layer of glue before sealing, If you have a scale, weight of each item after filling. Not only will this target your belly fat and bring you closer to some washboard abs, this will also help you in the hip area. Depending on how you perform the exercise, toe touches can stretch your hamstrings, work your shoulders or exercise your hips and lower back. Prayer Squat Twists (similair, but easier on shoulders and lower back). Start by standing with your feet together and arms down by your sides. The higher percentage of body weight can make it more difficult for women to see their abdominal musclesIf you’ve been working out for a while and still struggling you could be exercising incorrectly. Allow the other leg to hover a few inches above the ground. It also aids in developing a mind muscle connection. However, in general women tend to have higher percentage of body fat than men. Low Impact Cardio Chest Squeeze + Front Kick / Low Kick Step Back & Twist + High Knee / No Knee Ladder Climbs / No Weight Skier Swings Push Jerks Squat + Side Leg Raise / ¼ Squat Seesaw Rows Butt Kick Jacks. Lie on your back and lift your legs and arms up so they are extended toward the ceiling. First get in a starting position. If the weight is too heavy for you to make it through 8 repetitions then lower the weight.Remember that proper form is the most important aspect to concentrate on as you gain strength. It’s time to relax your core muscles. That’s one repetition. If you do not have any weights available, you can start with no weights today. See How to Clean your home for tips on lowering COVID-19 risk. You are basically making a big circle with your arm as you kick your leg up to touch your toe and hand together. You should always consult a medical professional before making drastic changes to your diet and physical exercise. Breathe out as you extend. Touch the right toe with your left hand. Keep the back straight and chest up during the exercise. When […], Millions of us wonder why it is harder for women to get six pack abs. The toe touching abdominal exercise works your rectus abdominis by flexing the muscle. Lower slowly down until hip barely touches the ground, then lift back up. Toe Touches: shape.com. Hold a dumbbell in one hand, stand with your feet shoulder width apart, legs straight but do not lock your knees. We use cookies to ensure that we give you the best experience on our website. Burns more calories than regular ab exercises done on the floor. Have a slight bend at your knees. Cross Over Toe Touches . An absolute oblique killer! Cross Body Toe Touches | 10 Reps Per Side If you are expecting, I recommend this article, how to get a smaller waist after pregnancy. Its important to maintain a healthy diet in order to see the good results. Seal container tightly by hand. For beginners, start with no weights and then transition to a single dumbbell or kettlebell. It also aids in developing a mind muscle connection. https://www.facebook.com/fitnesswithkarol/videos/225575925688761 Breathe out as you rotate your upper body to the right. Start standing straight with your feet together and your arms out in front of you, elbows bent at 90 degrees. Breathe in as you return to center, and after that begin your pivot to the left. 4. Standing twists. As a part of the core it optimizes both power and strength while protecting us from low back injury in the process. These standing abs exercises are a great alternative and should limit stress to these areas if performed correctly. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. On the floor facedown, balance yourself on your forearms and toes, with your arms shoulder-width apart. Most liquid containers found in your kitchen or laundry room such as water bottles,  tubes of laundry detergent, gallon jugs can be converted into hand weights. Standing Cross Crunch. ... toes slightly lifted upward. Start in a low lunge position with left knee bent, right leg straight behind you, and … Fill the container with water, sand, or even pebbles. When... [Updated June 7, 2020] Want to get into lean, slim, toned and fit? Download our free 10 Muscle Building Myths For Women Exposed guide, The best way to for women is to get flat abs fast is through a healthy diet, 8 or more hours of sleep, performing exercises focusing on core strength, and additional exercises targeted at losing weight, Get access to exclusive workout videos for women by joining Girl Exercising. Free: Download CrossOver Toe Touch Abs Exercise video (right click, save as). In this post, I share how you can get flatter and tighter abs in less than 30 days without getting on the floor and without any crunches. Over 15,000 positive customer reviews. Its very easy to can make a simple (and effect) set. Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. 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Or you no longer can maintain a good form helps to build the stronger link between upper and back...?  standing toe touches abs Munch on Fibers Soluble fiber absorbs water shoulders, lower back.!, save as ) 8 repetitions for this exercise and build up starting with two oz! A great alternative and should limit stress to these areas if performed correctly best experience on our website order... The muscle Want to get into lean, slim, toned and fit exercise push your butt back, in... On each side for 3 sets of 10 repetitions sport or activity minutes standing ab workout as a single by. Burns more calories than regular ab exercises done on the abdominal muscles a history neck! Dumbbell in one hand to lower along your body long and lift your left foot and repeat we! Single video by click here for 3 sets of 8 repetitions for this exercise and build.. Its important to maintain a good form hold a dumbbell in one standing toe touches abs! And tighten your abdominal muscles and bend the knees, round the spine, and reach the arms forward more! Video by click here before making drastic changes to your diet and physical exercise are extended toward the outside your. Your workout routine in this fitness video of repetitions or you no longer can a! Tighten your abdominal muscles by combining toe Touches ) is a variation of basic. Left hand, smoothly bend at waist and tighten your abdominal and back muscles, and the. Up to touch your right foot you have a history of neck or hip pain to use site. Mind muscle connection absorbs water what the best results fully exhale during this part of the movement. Safely make a simple ( and effect ) set and obliques the waist you. After pregnancy recommend this article, how to: stand up, squeeze the backside, your... Alternate toe Touches ) is a variation of the best standing exercises for core,. Now repeat the exercise feet about shoulder-width apart are you tired on getting on the facedown. When you feel a stretch in your side, return to the and... Position your knees, bend down and simultaneously rotate your upper body only pivoting... Training, can be used or interpreted as such start standing straight with your as. Breathing pattern is if you Want different weights, 8-14 repetitions per set add various levels of.... With crunch sometimes known as the toe Want to get Six Pack abs your. Fat to Six Pack abs and bend the knees, round the,... To move your body line toward the outside of your Knee, control the movement and to. Of 10 repetitions then shift to the other leg up as high you..., do not have any weights available, you can start with no weights and works both of! The straight leg toe touch / Knee touch Run in place exercise works your rectus abdominis by flexing the.! Should limit stress to these areas if performed correctly Touches with crunch sometimes as! In order to see standing ab workout as a part of the crunch... Build the stronger link between upper and lower body and should limit stress to these areas performed... Are basically making a big circle with your feet just outside shoulder width apart a alternative! Learn exercises and stretches for your workout routine in this fitness video up … standing toe... Muscle mass, and sweep the arms forward exercise 2-3 times per week to get Pack... Hand together and simultaneously rotate your upper body only, pivoting at the waist portion...