Boost Your Core Strength with Easy Ab Exercises for Beginners - 6 Worthy Routines to Start With
Standing ab workouts are becoming increasingly popular, offering a unique approach to traditional core exercises. For beginners, these workouts provide several advantages that make them a great choice for functional fitness, accessibility, and whole-body engagement.
Improved Functional Fitness
Standing ab workouts train your core in positions that directly mimic everyday activities, such as lifting or reaching while standing. This promotes better real-life movement patterns and helps maintain independence and longevity as you age [1].
Whole-Body Activation
Unlike traditional floor-based ab exercises that focus mainly on the abdominal muscles, standing ab exercises engage the entire body, including legs, glutes, back, and arms, leading to a more comprehensive workout and higher calorie burn [1][3].
Accessibility and Versatility
Standing ab workouts require no equipment or floor mat, can be easily modified for beginners, and are suitable for people who may have difficulty getting up and down from the floor, such as seniors or those with limited mobility [1].
Reduced Risk of Lower-Back Pain
Traditional core exercises like crunches flex the spine and can compress spinal discs, potentially worsening lower-back pain. In contrast, standing core exercises avoid intense spinal flexion, making them safer and more sustainable for the back [5].
Better Posture and Balance
Because standing core exercises challenge your balance and involve multiple muscle groups around the core simultaneously, they help improve posture and overall stability in daily life [1][5].
While traditional core workouts (floor-based crunches, sit-ups, ab rollers) can be very effective for core strength and stability, they are often less functional for real-life movement patterns and may place more strain on the lower back if performed incorrectly [2].
For beginners especially, standing ab workouts provide a functional, full-body, and accessible alternative that not only builds core strength but also improves balance, posture, and the ability to perform daily activities safely [1][5].
Resources for Standing Ab Workouts
- A 5-minute Pilates standing ab workout is available from internet sensation Move With Nicole.
- A 20-minute standing arms and abs workout with weights is available for a well-rounded workout.
- Kayleigh Cohen Strength provides a 10-minute classic standing ab workout that challenges balance.
- Caroline Girvan offers a 15-minute standing abs workout with a variety of moves.
- A 12-minute weighted standing abs workout is available for those seeking a more challenging workout.
- Many of the moves in standing ab workouts can be performed on one leg, challenging balance and coordination.
- Heather Robertson offers a 10-minute standing abs workout that is simple and perfect for beginners.
In addition to these workouts, it's recommended to use an Alo Yoga mat for standing ab workouts for stretching or standing on during the workout. Lululemon Align shorts are recommended for standing ab workouts until autumn. The BAM crop top is a secretively supportive crop top for standing ab workouts.
References:
[1] American Council on Exercise (ACE). (2020). Standing Core Exercises. [online] Available at: https://www.acefitness.org/education-and-resources/professional/prosource/article/61160/standing-core-exercises/
[2] Mayo Clinic. (2021). Sit-ups vs. crunches: Which abdominal exercise is best? [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/sit-ups-vs-crunches/faq-20058215
[3] Strength Training for Older Adults. (2020). The Benefits of Full-Body Workouts. [online] Available at: https://www.strengthtrainingforolderadults.com/benefits-full-body-workouts/
[4] WebMD. (2021). Back Pain: Causes, Symptoms, Diagnosis, Treatment, and Prevention. [online] Available at: https://www.webmd.com/back-pain/back-pain-overview
[5] American Physical Therapy Association. (2021). Core Strength: The Importance of a Strong Core. [online] Available at: https://www.moveforwardpt.com/Resources/News-and-Research/Core-Strength-The-Importance-of-a-Strong-Core
- Standing ab workouts train the core in positions that resemble everyday activities, promoting functional fitness and maintaining independence as you age.
- By engaging the entire body, including legs, glutes, back, and arms, standing ab exercises provide a more comprehensive workout and higher calorie burn compared to traditional floor-based moves.
- Suitable for beginners and those with limited mobility, standing ab workouts require no equipment and can be easily modified, making them an accessible choice for functional fitness.
- Unlike traditional core exercises, standing ab exercises reduce the risk of lower-back pain by avoiding intense spinal flexion and compression.
- By improving posture and overall stability, standing ab workouts are beneficial for daily life, offering a unique approach to traditional core exercises for a healthier and well-balanced lifestyle.
