Perform Standing Ab Exercises

Most people associate an abdominal muscle workout with doing crunches and sit-ups on your back. While these exercises certainly improve and strengthen your abdominal muscles, they can cause neck and upper back pain for some individuals. Doing standing ab exercises is a great alternative and/or supplement for floor exercises.

Steps

Doing Side Bends

  1. Select a dumbbell. To do this exercise, you will want to have one dumbbell to provide resistance.[1] Start with a low weight (e.g. 4 or 5 lbs.). Eventually, you can increase the weight. If using free weights, be sure that the clamps are fastened on either end of the small bar.
  2. Position your body correctly. Stand on an even, non-slippery surface. Place your feet shoulder-width apart. Keep your shoulders back; do not hunch forward. Put the dumbbell in your right hand. Move your left hand about six inches away from your hip with your palm parallel to the floor. Your left hand should provide some support.
    • Some people choose to bend their free elbow behind their head. For beginners, having the free hand near one’s side offers better balance support.
  3. Bend to the side. With your weight in hand, bend your upper body to the right side about six inches. You should feel a tug on the left side of your body. You are working your left abdominal region. Return to the starting position. Complete this movement ten times. Repeat with the weight in the left hand and moving to the left. Do three sets of ten repetitions for both sides.
    • Do not bend from your hips.
    • Aim to move in a slow, controlled fashion. Do not rush.
    • If you feel pain, stop immediately.
    • This exercise works your oblique muscles.[1]

Performing the Canoe

  1. Assume your starting pose. Place your feet slightly more than shoulder-width apart. Bend your knees a small amount and splay your feet a bit outwards. Pretend you are holding a canoe paddle and place your hands together in front of your chest.[2]
  2. Learn the basic motion. Moving to the right side first, mimic a canoe paddle move. Your hands and arms should move diagonally in a twisting motion past your right hip and behind you. Bring your body back to center. Repeat the move on the left side.[2]
  3. Perform three sets. Once you have learned the move, do ten repetitions on each side, alternating right-left. Take a thirty second pause after each set. Do three sets of ten. Once the movement becomes easy, hold a two or five pound weight between your clasped hands.[2]

Mastering the Standing Oblique Crunch

  1. Select a dumbbell. Look for a 3 to 5 lb. dumbbell.[3] If you are a beginner, start with a lower weight. As you advance, you can slowly increase the weight you use. If you don’t have dumbbells, consider filling an empty water bottle with coins or other slightly heavy objects.
  2. Find your starting position. Begin with your feet flat on the floor, slightly more than shoulder-width apart. Shift your weight to your right foot. Place the dumbbell in your left hand. Put your right hand on your right hip.[3]
  3. Stretch your hand. With the dumbbell in your left hand, stretch over your head to the right side. Your left side oblique muscles should tug a bit.[3] Keep your weight on the right side the whole time.
  4. Crunch your leg and arm together. From the stretched position, return your arm to your side with the left elbow leading. Simultaneously, raise your left knee to the side. Your knee and elbow should almost meet.[3]
    • Your crunch should be a side crunch. Do not raise your knee in front of you.
  5. Complete 12-15 repetitions. Complete 12-15 repetitions on each side.[3] Do a full set on one side and then switch to the other. Complete 3 sets.

Trying the Cable Wood Chop

  1. Set up the equipment. This exercise can only be done if you or your gym has a weight machine tower with attachable cables. You will need a standard handle (often made of plastic, rope, metal, or rubber). Attach the handle to the cable’s metal ring. Move the cable to the highest rung of the pulley system.[4]
    • The wood chop can also be performed with an exercise ball.
  2. Find your position. Stand next to the cable (rather than facing it). Grab the cable with the closest hand. Step away from the tower, about an arm's length, while holding the cable. Make sure there is tension in the cable and your arm is straight. Your arm and the cable should be on the same angle. That is, your arm should not be bent downwards from the cable. Place your feet shoulder-width apart. With your other hand, reach up to the handle. Both hands should be grasping the handle now.[4]
  3. Complete the move. Grasping the handle, twist your upper body and move the handle diagonally downwards across your torso. Aim for your outer knee. During this time, your inner foot (closest to the tower) should pivot and you should keep your knees bent. Keeping your arms straight, return the handle to its original position.[4]
    • Do not bend your back.[4]
  4. Complete ten repetitions. Perform three full sets. Then reverse your body’s position. Repeat the moves on the other side of your body.[4]
    • During the exercise, focus on keeping your abs tight.[4]
    • This exercise is quite complicated. If you have access to a trainer, please ask for instruction before completing this move.

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Sources and Citations

  1. ↑ 1.0 1.1 http://www.muscleandfitness.com/workouts/abs-exercises/lose-your-love-handles-dumbbell-side-bend
  2. ↑ 2.0 2.1 2.2 http://thebeautybean.com/fitness-2/3-standing-abs-exercises
  3. ↑ 3.0 3.1 3.2 3.3 3.4 http://www.health.com/health/gallery/0,,20307245_2,00.html
  4. ↑ 4.0 4.1 4.2 4.3 4.4 4.5 http://www.bodybuilding.com/fun/cable-ready-abs-10-cable-based-ab-workouts.html

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