Strengthen Hidden Core Muscles with This Innovative Standing Abs Routine

Naturally, your go-to core workout It might incorporate a mix of variations like sit-ups, crunches, and planks. Since as a runner, you understand the significance of strengthening your core to enhance your running efficiency. However, these conventional workouts are not the sole method to achieve this improvement. stronger . Dive into this standing abdominal exercise that targets muscles you may have missed, all while intensifying your balance challenge.

Strengthening your deep core muscles as well as the elusive oblique muscles can enhance stability during runs, according to standing core exercise proponents. Runner’s World coach, Jess Movold . Making them an excellent complement—rather than a substitute—for any foundational regimen.

While prone exercises like sit-ups And crunches should be part of your routine. core routine They mainly target your outer abdominal muscles located right beneath the skin. However, for effective and stable running, you should focus on strengthening all layers of your abdominal muscles, including the ones situated more internally that help stabilize your spine.

This standing abdominal exercise was created for you to infuse some freshness into your regular core workouts while enhancing your overall functional strength, which will further aid your fitness journey.

How to utilize this checklist Each exercise is showcased by Coach Jess in the provided video and elaborated upon below, allowing you to master the correct technique. Execute each movement for the specified repetitions mentioned underneath. Perform 2 to 3 circuits, taking a half-minute break after each circuit. Engage in this routine a minimum of two times per week. For these workouts, have a dumbbell, a slam ball, and an extended resistance band with grips ready. While not necessary, having access to a medicine ball could also be beneficial.

While doing standing abdominal workouts, make certain to activate your core muscles throughout each movement. To achieve this, pull your navel towards your spine and prevent your ribcage from flaring outward. It’s similar to how your torso tightens naturally when laughing. Doing so ensures the effort remains focused on your abs rather than shifting to your hips or shoulders.

The dumbbell weight ought to be demanding yet not excessively heavy, so you don’t start feeling the strain in your shoulders or arms rather than targeting your core muscles during this standing abdominal exercise routine.

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1 - Standing Oblique Crunch

Why it works The cross-body crunch targets your complete abdominal area—including the upper abs, lower abs, and obliques. This exercise also demands balance and coordination, crucial skills for runners.

How to do it Stand upright with your fingers positioned behind your ears, elbows spread outward, and engage your abdominal muscles. While keeping your foot pointed, lift your right knee upward as you twist your upper body from the waist, bringing your left elbow toward your right knee. Go back to the starting position. Repeat this movement on the other side. Keep switching sides alternately. Perform 20 repetitions for each leg.

2 - Lateral Flexion with Added Resistance

Why it works Powerful oblique muscles can reduce rotational movement from side to side when jogging. This exercise is designed to enhance these muscle groups.

How to do it Pick up a dumbbell and hold it in your left hand while standing upright. Keep your core tight, shoulders pulled back, and chest out. Tighten your abdominal muscles and tilt your body to the left as you lower the weight towards your left knee. Engage your right oblique to bring your upper body back to an erect position. Perform 20 repetitions before switching sides and repeating the exercise.

3 - Crouching Lateral Crunched

Why it works : Besides focusing on the obliques, this exercise allows you to increase your heart rate as you speed up. It doesn’t engage every single core muscle, but it effectively activates the outer abdominal muscles, crucial for stability.

How to do it Stand upright with your fingers positioned behind your ears, elbows extended outward, and your core muscles activated. Keep your foot pointed as you lift your right knee upward and outward, simultaneously bringing your right elbow closer to your right knee for a crunching motion. Go back to the starting position and repeat this action. Perform 20 repetitions before switching sides and doing another set of 20.

4 - Cross-Body Chop

Why it works This targets the abs, upper back, shoulders, and more. glutes This turns it into a full-body exercise. The focus on twisting your torso helps enhance stability in your hips and lower back (lumbar region).

How to do it Stand upright holding a single dumbbell with both hands. Raise the weight above your head at an angle toward your right shoulder while turning your left foot inward and lifting your heel. Maintain straight arms throughout the movement as you bring the dumbbell down and across your body to your left hip in a diagonal path. Pull the weight back up and repeat this motion. Perform 10 to 12 repetitions before switching sides for another set of 10 to 12 reps.

5 - Medicine Ball Slam

Why it works : Short explosive bursts are among the most effective methods for training your abs. This exercise blends strength with cardiovascular benefits.

How to do it : Maintain an upright stance while holding a medicine ball with both hands. Shift forward onto your tiptoes as you lift the ball above your head. Engage your core rather than using your arms; hinge at the hips and contract your abs to slam the ball towards the ground as you descend into a squat position. squat position . Grab the ball and repeat. Perform 10 to 12 repetitions.

6 - Dumbbell Pull-Over

Why it works Overhead resistance will test your core muscles in an entirely new manner. To achieve optimal outcomes, focus on keeping your abdominal muscles engaged throughout the exercise and drawing your navel towards your spine. Keep in mind: The weight of the dumbbell shouldn’t be too heavy such that you start feeling the strain primarily in your shoulder area rather than your midsection.

How to do it : Stand upright while gripping one dumbbell vertically with both hands, extending your arms fully in front of your chest at shoulder level. Activate your core muscles before lifting the weight above your head. Hold steady once you reach the top position. slowly Lower the weight back down until it reaches chest level again. Repeat this process. Perform 10 to 12 repetitions.

7 - Standing Halo

Why it works The spinning motion of the weight makes your core work harder to stay stable. Using a lighter-weight option will make it simpler to control.

How to do it Pick up a medicine ball, dumbbell, or kettlebell and assume an upright stance, ensuring your core muscles are tight. Raise the weight towards your right shoulder and then circle it above your head, maintaining your elbows near your head throughout the movement until you bring the weight back to your chest. Repeat this sequence. Perform 10 repetitions. Afterward, change direction for another set of 10 repetitions.

8 - Rotating the Trunk Using a Resistance Band

Why it works This enhances your abdominal muscles via the twisting motion, focusing particularly on the often overlooked oblique muscles. To achieve optimal outcomes, ensure you engage your buttocks to prevent any pressure on the knees.

How to do it Secure one end of a lengthy resistance band to a fixed structure such as a weight rack or doorway. Position yourself beside the anchoring spot and grasp the handles using both hands. With your abs tight, stretch your arms fully ahead of you. Pivot your upper body towards where the band is anchored. Use your abdominal muscles to bring your torso back to the initial stance. Keep your hip area stabilized through continuous engagement of your core muscles. This exercise should engage both sections of your abdominal region. Repeat these movements for 10 to 12 times per side.

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