If you’re looking for an easy and effective way to strengthen your core, we have the perfect solution. We consulted Jarrod Nobbe, CPT, a certified personal trainer with Garage Gym Reviews, who offers an incredibly easy yet effective 10-minute standing abs workout. And the best part? All you need is a pair of light dumbbells and a few minutes of your time. (No need to worry about getting on the floor or performing complicated exercises!)
Traditional ab workouts often involve floor exercises like crunches and planks, but this standing abs workout offers a refreshing alternative that can be done anywhere, anytime. Additionally, the dumbbells will add resistance to your movements, further challenging your core muscles and maximizing your results.
The beauty of this workout is its simplicity and convenience. Whether you’re a beginner or a gym enthusiast, this routine is accessible to everyone. “Do these exercises as a circuit, one after the other, for 40 seconds each, only resting as you prepare for the next exercise,” explains Nobbe. “Do reps for quality, not quantity, and take breaks to catch your breath or reset as needed. If you find your form failing early, try using lighter dumbbells.”
Read on to discover a new time-efficient way to train your abs with this standing abs workout. Find a small space in your house, grab some dumbbells and let’s get started! (And after you’re done, be sure to check out the #1 Standing Abs Workout for a visibly toned six-pack.)
1. Dumbbell woodcutter
The dumbbell woodcutter is a stellar abs exercise that targets the oblique and abdominal muscles. “This exercise targets your core all around and is a great movement to mimic the twisting and lifting, which is common in daily life,” says Nobbe.
Get into an athletic stance with your feet shoulder-width apart and hold a single dumbbell in both hands. Stretch your arms out in front of you with your hands at chest level. Keep your arms straight as you rotate your torso to the right and lift the dumbbell up and to the right, as if you were lifting an ax over your shoulder to chop wood. Your hips should rotate with your torso, and your left foot will rotate as you rotate. Once you reach the maximum height your range of motion allows safely, pivot backwards and lower the dumbbell down and across your body to the opposite foot. Aim for four sets of 15 reps on each side.
2. Side bends with dumbbells overhead
The overhead dumbbell lateral bend is a simple but effective exercise that will work your obliques, improve core strength, tone your waist, and increase core stability. “This exercise works the obliques (the sides of the abs) and the core in general,” says Nobbe.
Stand with your feet hip-width apart and hold a dumbbell in one hand. Extend your arm holding the dumbbell overhead, keeping your core engaged and spine aligned. Slowly bend your torso to the side, focusing on contracting your oblique muscles. Return to starting position and repeat on the other side. Do 20 reps on each side for three reps.
3. Weighted overhead circles
Weighted overhead hoops engage the entire core and help improve stability and balance. To perform the move, Nobbe says, “Stand with feet shoulder-width apart and hold a dumbbell in both hands. Extend your arms fully overhead. Mindfully engage your abs and slowly move the dumbbell in a circle with your arms.” still extended, as if you were drawing a halo above your head.Do half the reps in one direction, then switch directions to complete the remaining reps.
Avoid arching your back and maintain good posture during this movement to avoid injury. Perform three sets of 20 reps (do 10 in one direction, then 10 in the other).
4. Standing side crunches
The standing side crunch is a dynamic exercise that targets your obliques and builds overall core strength. “Hold a dumbbell in your right hand and stand with your feet shoulder-width apart,” instructs Nobbe. “Keep your right arm extended to your right side. Place your left hand behind your head with your elbow pointing to the side. Support your abs as you lower the dumbbell to your right side, keeping your shoulders facing forward. Once you reach the end of your range of motion, lift the dumbbell as you straighten your torso to the starting position.Do 15 repetitions on each side for four sets.
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Adam Mayer
Adam is a health writer, certified holistic nutritionist, and 100% plant-based athlete. Read more about Adam
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