If you’re looking for a simple way to get started with standing workouts, here are three options that are easy on the joints and can be done at home.
- Squats
Squats are one of the best exercises you can do to strengthen your legs, glutes, and core. They work multiple muscles groups at once and can be modified to fit your fitness level. To perform a squat: Stand with your feet slightly wider than hip width apart, toes facing forward or slightly turned out; bend your knees until your thighs are parallel with the floor; extend your arms straight in front of you as if you were holding a beach ball; hold for two seconds, then slowly return to starting position.
- Planks
Planks force you to stabilize yourself without using any momentum from moving parts like joints or limbs. You don’t even need equipment for this exercise! To perform a plank: Start on all fours with hands directly beneath shoulders and knees below hips; walk hands out until they are directly under shoulders; keep back flat and head in line with spine; engage core by drawing belly button into spine as if bracing against someone pushing
Standing Workout For Weight Loss
Here’s How You Can Get Rid Of Fat With 5 Easy Standing Exercises
Unhealthy food choices and a sedentary lifestyle are the main causes of weight gain among millions of people. Even those who are weight conscious find themselves struggling with belly fat since a flat stomach is not easy to achieve.
To get the best results, you need proper exercise for weight loss and a balanced diet. It also requires a lot of lifestyle changes. In this article, we are going to focus on the workout plan. We have jotted down some of the best standing exercises you can do even at home.
This list of standing exercises also includes standing back exercises for seniors and standing abs workout for beginners. So, no matter what your fitness level is, there is an exercise to reduce belly fat for you. Let’s get started.
What Are the 5 Easy Standing Exercises to Reduce Belly Fat?
1) Toe Touch
This is probably the easiest and most popular standing exercise to reduce belly fat. A standing toe touch exercise can also be used as a warmup exercise before you begin a standing workout. But no matter what, you must include a standing toe touch exercise to ensure a flat belly and strong ab. The workout also stretches your whole body to alleviate any tension or strain in the muscles.
How to do this standing Toe Touch workout?
- Stand straight while maintaining a straight spine with your feet together.
- Inhale deeply and raise your arms overhead.
- Gently stretch and bend down to touch your toes as you exhale.
- Hold the pose for 10-15 seconds and follow the reverse steps.
- Do 3 sets.
Tip: If you are not looking for easy standing exercises, you can also try toe touch modifications such as alternate toe touches or sitting toe touches.
2) March With Twist
As the name explains itself, you have to move with high knees but with a twist. This may not be a popular standing twist exercise but it can give a nice workout for your abs. This is a type of cardio workout you can add to your standing abs workout for beginners.
How to do this standing twist exercise?
- Stand straight with a hip-width distance between the legs. Your arms should be overhead.
- Now, inhale and lift leg left, twist your waist and touch the right elbow with left knee.
- Quickly return the leg and hand back to the initial position.
- Repeat the same twisting movement with your right leg and left elbow.
- Do this for at least 1 minute.
3) Front Leg Raise
If you want a standing leg lifts exercise that is not too difficult, front leg raise is a good option. This standing ab workout helps in toning the front side of your stomach and reducing belly fat. In case you cannot maintain your balance during this standing workout, you can also use a wall or sturdy chair for support.
How to do this standing leg lifts exercise?
- Stand straight and keep your hands on the waist or just hold on to a chair or wall for support.
- Now, raise your right leg forward so that it reaches the level of your abdomen,
- Hold for a second and lower the leg.
- Then raise the left leg to the same level and lower it.
- Keep alternating the legs at least 10 times.
- Do about 3 sets.
Tip: To make this exercise For beginners a bit more challenging, try to touch your toes as you raise them. Use alternate hands to touch the toes.
4) Standing Hip Abduction
It is time for another one of the easy standing exercises. Standing hip abduction or a standing abductor exercise can be done with a chair. You can also use a resistance band or use standing abductor machine if you want to do standing exercises for belly fat in a gym.
How to do this Standing Hip Abduction exercise?
- Stand straight with a shoulder wide distance between your feet. You can have a chair or wall for support.
- Engage your core and lift your left leg out to the side of your body and then return,
- Repeat the movement with the right leg.
- Do 2 sets of 10 reps.
5) Standing Triceps Extension
So far, we have discussed standing ab exercises that required no equipment. Now, let’s focus on standing exercises for weight loss that need simple equipment like dumbbells. A standing triceps extension, for instance, is done with a dumbbell. It can also be called an overhead press. It not only tones your triceps but also targets your abs. This is why you would often find it in the list of best standing exercises for belly fat.
How to do standing triceps extension?
- Stand straight with your feet at least shoulder-width apart.
- Hold a dumbbell with both hands and raise it over your head.
- Inhale and lower the dumbbells behind your head in an arc.
- Hold for a while and raise it up again.
What More?
Other than the standing exercises we have mentioned before, you can also try other workouts. These standing ab exercises include:
- Burpees
- Kettlebell Swings
- Standing Cat-Cow
- Single-Leg Deadlift
- Standing Bicycle Crunches
- Standing Calf Raise Exercise
What are the safety precautions while performing Standing Exercises?
Whether you are doing a simple standing exercise to reduce belly fat or a tough one, there are some precautions you should always keep in mind. These will ensure that you can perform the standing belly exercises without any injury or stress:
- If you experience any pain when you are doing exercises while standing, stop and reassess. If the pain does not stop, do not continue standing exercises and consult a doctor.
- Do not eat heavy meals before any standing back exercises for seniors or even adults.
- Avoid rushing the movements even when you are doing standing calf raise exercise to ensure that your muscles get worked up effectively.
- Do not hold your breath, especially when trying exercises for senior citizens, as it can tire you quickly and reduce blood circulation.
- Avoid overdoing exercises while standing as it can lead to injury or muscle sprain.
- If you are a beginner, it is suggested to learn the best way to do standing exercises from an expert trainer.
- Always compliment the standing ab exercises with a low-calorie diet to reduce fat.
Conclusion
Done reading? It is time to start your weight loss journey with the best standing exercises. But always keep in mind that workouts don’t work in isolation. You would need to make changes in your lifestyle and eating habits as well. If you are really focused on shedding the extra kgs, you can also talk to a fitness expert and chart out a customized weight loss plan.
10 Best Standing Ab Workouts To Shape Your Belly
Feeling comfortable with your belly can be difficult if you struggle with flabby abs, stubborn belly fat, or weight management. There are healthy ways to shape your tummy, lose belly fat, and feel and look your best. Making dietary choices that support safe weight loss, create a flat belly, and executing specific exercises will get you the desired results you seek. Learn more about standing exercises for lower belly fat that promote an attractive stomach, strengthen core muscles, and help with controlling your weight.
What Are Some Standing Exercises For Lower Belly Fat
You don’t have to get on the floor to exercise your abs and eradicate belly fat. Engage in standing exercises like Windmills, Jumping Oblique Twist, or Standing Cross Crunches to blast away a beer gut. The abdomen tends to hold onto fat more than other parts of the body. But, regularly practicing standing core exercises, eating a balanced diet, and choosing healthy lifestyle choices can help you achieve a toned, flattering tummy and waistline.
We will cover ten different standing exercises for abs that will help your body burn belly fat, tone ab muscles, and create a leaner, fitter you. The following standing exercises for lower belly fat will help with reducing a beer gut, strengthening your core, and improving your metabolism.
- Jumping Oblique Twist
- Standing Oblique Crunches
- Standing Cross Crunches
- Static Lunge Ab Twist
- High Knee Run
- Standing Core Stabilizer
- Cross Chops
- Warrior Balance
- Windmill
- Wood Chop
What Causes Stubborn Lower Belly Fat?
The struggle to maintain a healthy weight and reduce lower belly fat impacts both men and women. However, there are some critical reasons why it may be hard for the body to lose belly fat around the waistline. Depending on which factors prove to be the most significant in your life, you can better determine a plan to eradicate lower belly fat successfully. Having a pesky problem like lower belly fat may be impacted by the following factors:
- Genetics[1]
- Diet
- Stress
- Medications
- Age
Learning what triggers the development of fat around the waistline and lower belly is critical to figuring out the best solution to get rid of a beer gut. There is no one-size-fits-all solution as every individual has different needs.
How And Why Does Lower Belly Fat Form?
Excessive belly fat or a beer gut can occur because of binge drinking, a poor diet, a sedentary lifestyle, stress, genetics, poor sleep, or smoking. Additionally, enzymes[2], an imbalanced gut microbiota[3], consuming too many fats, or an excess intake of calories can also contribute to stubborn lower belly fat. For women, belly fat may be more common and hard to lose following menopause.
Unfortunately, the human body tends to want to hold onto fat around the waistline and belly because of evolution. Fat helps to insulate organs and provide energy if there is a lack of access to food and nutrition for an extended time. Regularly exercising and eating a healthy diet can help offset genetics, hormonal response, and other contributing factors to stubborn lower belly fat.
How Lower Belly Fat Impacts Health?
It is crucial to reduce excess fat around the abdomen and waistline. It can contribute to various metabolic syndrome[4] diseases and disturbances. Persons with belly fat that is hard to lose may have an increased risk for type 2 diabetes, cardiovascular disease, stroke, cancer, and other ailments. Women[5], in particular, may have more health risks[6] and dangers because of their lower belly fat than men.
10 Standing Exercises To Burn Belly Fat
Let’s explore each exercise, the muscle groups it targets, and the overall health benefits provided.
Jumping Oblique Twist
The primary muscles targeted by this exercise are the lower abs and left and right obliques. The lower back muscles are also targeted, and this exercise is considered a cardio move.
Standing Oblique Crunches
Executing this exercise works your muscles to improve balance, stability, strength, and burn calories. It targets the oblique muscles and side ab wall better than doing side crunches on the floor. Consider slight alternatives to this exercise to boost the impact of building ripped abs and core strength.
Standing Cross Crunches
You can execute this exercise, including variations where you criss-cross or go cross-body. Not only does this move help target the obliques and abs, but the lower body gets a workout, too, improving the hamstring and quadriceps.
Static Lunge Ab Twist
Increase the benefits of performing this standing ab exercise by adding weights or a medicine ball. Get the best out of this move that targets the lower and upper body, working core muscles, glutes, hamstrings, and quads. Feel the burn, slay belly fat, and tone abs, and improve balance.
High Knee Run
It is essential to perform cardio exercises to boost metabolism, burn calories, and improve strength and endurance. Executing this exercise strengthens the abs, enhances flexibility, momentum, coordination, and gets your heart rate going. Perform this move regularly to workout abs, work your hips, activate your core muscles, and strengthen your legs in one fail swoop.
Standing Core Stabilizer
Target belly fat and build core muscles to reduce back pain and support the spine with this move. Promote abdominal strength, increase stability, improve breathing, coordination, and reduce your waistline. Regularly practicing standing core exercises is essential to sculpting your midsection and reducing belly fat.
Cross Chops
Work out ab muscles and build strength and stability in your hip and trunk when doing rotations. Practice cross chops and alternate versions to work the transverse abdominis muscle, obliques, back, legs, and shoulders. Feel free to add dumbbells if doing a cross-body chop or other variants while working on balance and strengthening the core.
Warrior Balance
Engage all of the muscles in your core, legs, and arms while strengthening the back. Using this move helps improve spinal alignment, balance, and enhances stability and power. Encourage better endurance, breathing, strength, and focus with this yoga move.
Windmill
Give this exercise move a boost by adding a kettlebell or dumbbell. Get ready to burn off calories, improve stability and strength in the core, obliques, glutes, and shoulders. The hamstrings and hips benefit from improved flexibility. Another good variation on this exercise is the hybrid kneeling windmill.
Wood Chop
Performing this exercise will contribute to getting ripped, washboard abs. The chopping wood move and variations target the abs, lower and upper back, arms, chest, legs, and glutes. Also, executing this move often helps build strength and stability in the hip and shoulder. Feel free to make things more challenging by adding a resistance cable or practicing standing ab exercises with weights.
Why Is It Important To Target The Abs?
Developing and maintaining strong core muscles and shapely abs goes beyond satisfying one’s physical appearance. Holding onto excess fat around the belly and waistline can trigger and exacerbate health ailments over time. Regularly practicing exercises that strengthen core muscles and tone abs help improve posture, strength, balance, weight management, and your waistline.
How Long Until You See Noticeable Results?
In as little as two weeks, you can see noticeable results of performing standing exercises for lower belly fat that tone and shape your abs. After this small amount of time, posture improves, and you’ll see changes in your muscle tone. After three to four months, the muscles may show further growth and development.
Other Ways To Reduce Belly Fat And Shape Abs
The following can be beneficial when building a flatter belly, reducing a beer gut, and developing solid and shapely abs.
- CBD OIl
- Make Healthy Dietary Changes
- Reduce Stress
- Follow Healthy Lifestyle Changes
- Practice Regular Cardio Exercise And Weight Resistance
When you want to burn fat and lose weight, there are other things you can use alongside executing specific standing exercises for lower belly fat.
Precautions
Before beginning any new exercise regimen or making dietary changes consult your physician. It is normal for your body to display physical reactions to a change in your routine. One may notice fatigue, sore muscles, increased energy, improved metabolism, weight loss, and a reduced waistline. Ease into exercises, be patient, and use good form to reduce possible injury.
Exercise caution when adding supplements to your diet, making significant lifestyle changes, or working out more frequently. People with certain pre-existing health conditions, taking prescribed medications, or are postnatal or pregnant may see varied results from standing exercises for lower belly fat.
