6 Ab Exercises to Do While Standing

The fitness instructor Alwyn Cosgrove, owner of Results Fitness in Newhall, California, established these on-your-feet firmers. His theory: "The abdominals are back stabilizers, so they respond better to work done standing versus lying down. On your back, the spinal column is supported, taking the work off the abs."

The strategy: Start by working three or four of these moves into your regimen no more than 3 times a week to avoid overuse. In two weeks, attempt the whole routine simultaneously. You won't feel a burn as you make with crunches, so complete only 10 representatives per set to avoid injury. Rest for one minute in between sets. You'll require a 3- to 10-pound weight.

Strategy ideas: Take it slowly. "Performing each workout in a regulated and deliberate way will take full advantage of efficiency," Cosgrove discusses. A pacing technique: Count one beat for each phase of the movement. "Allow your abs, not your other muscles, to do the majority of the work," he says.

Side Reach

Stand with feet together, holding ends of one dumbbell with both hands, arms extended overhead. Gradually lean to left and hold for one count. Go back to start. Repeat on best side to finish one rep. Do 10 reps.

Stand with feet broader than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and crouch, raising right heel. Stand, turn upper body right and bring weight throughout body on a diagonal overhead. Reverse motion to return to bending on left. Do 10 associates; switch sides; repeat.

Standing Bicycle

Stand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows explained to sides. Align left leg as you lift right leg, knee bent, thigh parallel to flooring. Keeping knee raised and stable, twist torso toward. Go back to begin. Repeat on other side for one rep. Do 10 reps.

Side Winder

Stand with feet hip-width apart, knees slightly bent, hands gripped behind head and elbows explained to sides. Raise right leg to side, knee bent, thigh parallel to flooring. Keeping knee raised, bend torso to right side, bringing elbow and knee towards each other. Do 10 reps; switch sides; repeat.

Seesaw

Stand with feet shoulder-width apart, knees somewhat bent, hands on hips. Raise right leg, knee bent, thigh parallel to floor with foot flexed. Correct ideal leg, pushing heel towards floor, as you lean torso backward. Go back to knee lift position and repeat 5 times. Switch sides and repeat.

Forward Bend

Stand with feet hip-width apart, knees slightly bent, arms overhead with palms dealing with in. Lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee towards each other as close as you can. Return to start; switch sides and repeat for one rep. Do 10 reps.