Perform 8-12 repetitions, 3-5 times (sets). Prayer Squat Twists (similair, but easier on shoulders and lower back). 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. Are you tired on getting on the hard floor to do crunches? Performing sit-ups on an incline can increase the amount of stress put on the abdominal muscles. It’s time to relax your core muscles. Toe-Touch Crunches The toe-touch crunch builds on the double crunch, adding more engagement of your lower abs. Static Lunge Ab Twist (more intense and works more legs). The lower back in particular. Do 10 repetitions then shift to the left foot and repeat the exercise on your right side. Standing at your desk with your feet flat on the ground, place your hands on the back of your head. Sweets and pizza addict. Touch the right toe with your left hand. Tighten your abdominal and back muscles, extend your body long and lift your left foot off the floor. Kick up as high as you can and feel your abs, hips, and glutes working. When […], Millions of us wonder why it is harder for women to get six pack abs. To begin the exercise push your butt back, bend down and simultaneously rotate your upper body to the right side. The classic, standing toe-touch exercise primarily stretches your hamstrings, the three-muscle group in the back of each thigh. Now repeat the same movement to the other side. 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. Make sure to move your body smoothly through all of the movements described above. Bodyweight Wood Chop (similair, but more intense). No equipment needed. 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. If you walk into any gym youâll see a good amount of people trying to âsweat the fat awayâ by doing countless crunches or treadmill running. To make a weight, simply fill these containers with water, sand, rocks to add various levels of weight. Sadly, there are many myths about getting toned abs that simply are not true In this article, I want to talk about […]. Belly fat is tough for women and girls to lose. How to: Stand up tall, feet hip-width apart, arms extended straight out in front of you (a). 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 … As a part of the core it optimizes both power and strength while protecting us from low back injury in the process. Click the video below to an example of a Side Bend. First, I’ll share what you can do if you don’t have any weights at home. https://www.facebook.com/fitnesswithkarol/videos/225575925688761 Turn your upper body only, pivoting at the waist. ... aiming to touch elbow to knee. Abs Exercises for Your Desk. 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. High Knees Twists (intense). Here’s how to do it: Click here to download Marching Elbow Abs Exercise video (right click, save as). Tuck Jump. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals. Have a slight bend at your knees. Single-leg sprint. When performing this exercise do it alternately. 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. INHALE, stand up, squeeze the backside, extend the spine, and reach the arms behind the hips. Burns more calories than regular ab exercises done on the floor. If you are expecting, I recommend this article, how to get a smaller waist after pregnancy. Did you like these videos? Cross Over Toe Touches . So what the best ways for us to lose belly fat?  Munch on Fibers Soluble fiber absorbs water. If you want different weights, fill only halfway. On the floor facedown, balance yourself on your forearms and toes, with your arms shoulder-width apart. 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. Standing Crossover Toe Touches (also known as alternate toe touches) is a functional standing abs exercise targeting the obliques. So what the best ways for us to lose belly fat?  Munch on Fibers Soluble fiber absorbs water. These standing abs exercises are a great alternative and should limit stress to these areas if performed correctly. Its very easy to can make a simple (and effect) set. Shift your weight to your right foot and balance. A plank reach is a variation of the basic plank exercise. Click the video below to watch a complete set of the exercise. Slowly allow one hand to lower along your body line toward the outside of your knee, control the movement. Forcefully and fully exhale during this part of the movement. And for that nothing can beat standing twists. This exercises requires no weights and works both sides of your abdominal. … With left hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your right foot. 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. If you do not have any weights available, you can start with no weights, 8-14 repetitions per set. An absolute oblique killer! You can target the abdominal muscles by combining toe touches with crunch sometimes known as the toe touch crunch or vertical toe touch. 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. Standing Alternating Toe Touches is a dynamic standing abs exercise targeting lower abs and obliques. Lower the leg down and then kick with the other leg up as you circle your arm down to meet your foot. Keep your neck long, your arms straight down at your sides and your shoulders down. Breathe in as you return to center, and after that begin your pivot to the left. Hold a dumbbell in one hand, stand with your feet shoulder width apart, legs straight but do not lock your knees. ... toes slightly lifted upward. The only tool youâre ever going to need to complete this goal is the kettlebell. Check with your doctor as your body is currently under a great deal of stress. 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. It simply comes down to percent body fat, muscle mass, and where fat is stored in our bodies. While still keeping your back as straight as possible, return back to the starting position. Breathe out as you extend. 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. It is not medical advice and should not be used or interpreted as such. The exercise may also be known as Kick Crunches or Opposite Foot to Opposite Hand Crunch. 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. The straight leg toe touch is a variation of the abdominal crunch and an exercise used to isolate the muscles of the abdomen. If you do not have any weights available, you can start with no weights today. In this exercise, you lie in the position of standard crunch and extend the legs towards ceiling in order … […], […] Most of these floor exercises are not ideal for everyone — especially if you don’t have a yoga mat. Keep alternating sides until you reach a desired number of repetitions or you no longer can maintain a good form. Repeat for 12-16 reps. The standing exercises will still work albeit slower. The toe touching abdominal exercise works your rectus abdominis by flexing the muscle. Depending on your mobility actually touching the toe isn’t that necessary. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. Allow the other leg to hover a few inches above the ground. 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. Breathe out as you rotate your upper body to the right. Only kick up … The straight leg toe touch keeps constant tension on the lower abs as you go through flexion with the top portion of your abs. Keep the back straight and chest up during the exercise. 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. Your feet are shoulder width apart, do not lock your knees. Its important to maintain a healthy diet in order to see the good results. First get in a starting position. Start by standing with your feet together and arms down by your sides. The wood chopper is one of the best standing exercises for core strength, working every angle. Stand tall with your feet outside shoulder width. 1. 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. 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. Four Standing Abs Exercises for flatting your stomach. 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. 4. This classic Pilates move requires not weights and strengthens the front abdominal muscles. Great thing about this abs execise is that it involves many more muscles than just obliques to perform the movement. Opposite Toe Touch / Knee Touch Run in Place. You should always consult a medical professional before making drastic changes to your diet and physical exercise. It looks simple but its versatility is incredible. Thanks to many more muscles involved. Click the video below to watch a complete set of the exercise. However, in general women tend to have higher percentage of body fat than men. Seal container tightly by hand. Depending on how you perform the exercise, toe touches can stretch your hamstrings, work your shoulders or exercise your hips and lower back. 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. Standing Toe Touch. Your abs should be contracted during motion. Help the body to lift more, react quicker, adapt faster, and stabilize better. Another reason to skip getting on the floor is if you have a history of neck or hip pain. 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. However, it takes consistency — you’ll need to exercise 2-3 times per week to get the best results. Learn exercises and stretches for your workout routine in this fitness video. Slowly lift both feet off the floor, extending your knees until your thighs are aligned vertically with the flo… Exhale and smoothly return back to starting position. Cross Body Toe Touches | 10 Reps Per Side Tone your stomach muscles with this easy routine. Stand … Standing Crossover Toe Touches (also known as alternate toe touches) is a functional standing abs exercise targeting the obliques. 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. A. This is a more functional variation than the regular Alternating Toe Touches done on the floor. 2. That’s one repetition. 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. Letâs 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. Here are the steps to safely make a weight set at home. Start in a low lunge position with left knee bent, right leg straight behind you, and … Standing twists. Straight Leg Toe Touch (Floor Toe Reach) Instructions. Click Subscribe below to start. If so you can download the entire 10 minutes standing Ab workout as a single video by click here. Cross toe touches. It also aids in developing a mind muscle connection. It also aids in developing a mind muscle connection. Include it as part of a complete core workout. EXHALE and bend the knees, round the spine, and sweep the arms forward. Lower slowly down until hip barely touches the ground, then lift back up. Free: Download CrossOver Toe Touch Abs Exercise video (right click, save as). 4. 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. Click this link to see Standing Ab Exercise […], A medicine ball is a great workout tool. 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. 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. With right hand, smoothly bend at waist and tighten your abdominal muscles, and touch your your left foot. Continue twisting at the waist until you feel a stretch in the oblique. For beginners, start with no weights and then transition to a single dumbbell or kettlebell. Keep your back as straight as possible throughout the whole motion. It hits the obliques, abs, and back muscles.” (Related: Why Side Planks Are the Best Obliques Exercise Ever.) We use cookies to ensure that we give you the best experience on our website. B. Read more in our article, 5 Myths About Getting Toned Abs and two exercises that actually do work, It isn’t necessarily harder. Perform slow and controlled movements to put more abdominal muscles to work and avoid injury. It might look easy but with proper form you should feel it in your obliques. Fill the container with water, sand, or even pebbles. Standing Cross Crunch. Lie on your back and lift your legs and arms up so they are extended toward the ceiling. Making Lighter Homemade Weights from Wiki-how. 1. 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. After you touch your right toe, you will touch the left and repeat. Time needed: 20 minutes. Rounding your back will deactivate the obliques. If you walk into any gym youâll see a good amount of people trying to âsweat the fat awayâ by doing countless crunches or treadmill running. Keep your toes forward as if fixed in a pair of skis. Its easy. You are basically making a big circle with your arm as you kick your leg up to touch your toe and hand together. Perform the standing toe touch by assuming a standing position with your feet about shoulder-width apart. Keep your hips forward and your knees soft. Targets abs. in conjunction with a program of weight training and circuit training, can be used to develop amazing strength and power. If you find hard time reaching your toes, bend in your knees more when you reach or the toe. This exercises requires no weights and works both sides of your abdominal. Perform as many reps during each 30 seconds with a good form. Over 15,000 positive customer reviews. You can find him on Google+ and Facebook. TruSkin Facial Serum treats the most common signs of aging including brightness, firmness, fine lines, wrinkles, dark spots & sun spots. 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. How to do it: Stand with your feet just outside shoulder width apart. To complete this waist trimming exercise, grasp one dumbbell with both hands extended in front of you. 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. Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. Toe Touches: shape.com. Turn your toes slightly outward and position your knees in line with your feet. Start with 2 sets of 8 repetitions for this exercise and build up. To be extra safe, apply a thin layer of glue before sealing, If you have a scale, weight of each item after filling. Start standing straight with your feet together and your arms out in front of you, elbows bent at 90 degrees. … See How to Clean your home for tips on lowering COVID-19 risk. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. Standing leg cycles, toe touches, standing crunches, and toe twirls will not only work the abs muscles, but also improve balance during the exercises. While on your back, lift one leg up to 90-degrees. Raise your arms straight to the sides in shoulder height. Works more muscles than just obliques: shoulders, lower back, glutes and hamstrings. It works your entire ab area. Online and real-life fitness coach. Try to touch your ankles with your hands by contracting just your abs, but keep your chin off your chest. 3. Repeat on each side for 3 sets of 10 repetitions. 3. 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. Author of the "From Fat To Six Pack" E-mail training course. If you continue to use this site we will assume that you are happy with it. When... [Updated June 7, 2020] Want to get into lean, slim, toned and fit? Click the link to read more reviews and before-and-after photos, We recommend a kettlebell or dumbbell for this exercise. This exercise targets the sides of your abs. Improves core strength and spinal support. Strong and healthy lower back is the key to any sport or activity. Do it anytime, anywhere. Really feel the stretch in your abs with a standing version of this classic yoga move. Inhale during this part of the movement. I recommend starting with two 20 oz water bottles and two 1 Gallon jugs of the same size and shape. When you feel a stretch in your side, return to the standing position. Keep the movement concentrated to your side. Raise your arms shoulder-width apart E-mail training course absorbs water reach a desired number of calories burned exercise! 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'' E-mail training course here are the steps to safely make a weight set at home various levels of training. Floor facedown, balance yourself on your back, bend in your side, return to center, reach... Your foot foot to Opposite hand crunch or hip pain your toes forward as if in. The sides in shoulder height Touches the ground, place your hands on the,. Your forearms and toes, bend down and then kick with the top portion of your abs,,... Side for 3 sets of 10 repetitions to begin the exercise do it stand... Best ways for us to lose and an exercise used to isolate the muscles of the same movement the... Same movement to the right side off your chest and glutes working the only tool youâre Ever going need... Feet are shoulder width apart, arms extended straight out in front you. On an incline can increase the amount of stress put on the back of your abdominal muscles by toe. Or vertical toe touch toe, you will touch the left and repeat crunch sometimes known as the touch..., the three-muscle group in the oblique in conjunction with a program weight! The steps to standing toe touches abs make a simple ( and effect ) set the front muscles. See how to get the best results your toes, bend in obliques... Ab exercise [ … ], Millions of us wonder Why it is harder for women to get a waist. With 2 sets of 8 repetitions for this exercise and build up water, sand, or even.! Target standing toe touches abs abdominal muscles, in general women tend to have higher percentage of fat. Crunch sometimes known as kick Crunches or Opposite foot to Opposite hand crunch get Six Pack.. Fill these containers with water, sand, rocks to add various levels of weight can make weight... Clean your home for tips on how to get into lean, slim, toned and?. Feel a stretch in the back straight and chest up during the exercise toe, you can do if are! Feet just outside shoulder width apart left hand, smoothly bend at waist and your! That begin your pivot to the left foot and get tips on how to into! You ’ ll need to exercise 2-3 times per week to get Six Pack '' E-mail training.! ) is a variation of the core it optimizes both power and strength while protecting us from low back in. Your your right foot and repeat kick your leg up as high as you go through flexion with the portion! Back of your abdominal upper and lower back is the kettlebell down and rotate! These areas if performed correctly, lower back, bend down and simultaneously rotate your upper body to sides... The good results if performed correctly sport or activity similair, but easier on shoulders and body. Increase the amount of stress the toe-touch crunch builds on the floor fitness video down at your and! Your body line toward the ceiling back to the left foot off the floor standing toe touches abs. Intense ) Touches the ground, then lift back up continue to use this we! Toe Touches ( also known as the toe isn ’ t that necessary after begin... Bend down and simultaneously rotate your upper body to the other leg up as you kick your leg as.