If you’re looking to sculpt your ripped abs in record time, you can do it in 30 days or less. All you need are the right standing exercises in your arsenal to get a leaner, more toned tummy. The best part is that you can do standing exercises anywhere you are and you don’t need any additional equipment (other than dumbbells in some cases). Eat this, not that! speak with Ronnie Garcia, CPT, Fitness flashwhich explains the ultimate 30-day workout to get ripped abs in record time, so listen up!
In order to sculpt a sculpted midsection, keep in mind that you need to focus on total body fat loss, toning, and solid nutrition. You can’t contour or slim down just one area of your body; You will lose fat and tone muscles all over your body. “Standing exercises are essential for functional strength because they work not only the abdominal muscles, but also the stabilizing muscles,” Garcia tells us. “They often involve multiple muscle groups (such as the legs and buttocks) resulting in a fuller workout.”
To get started, Garcia recommends working out three to four times a week and doing two to three sets of 12 to 15 repetitions of each exercise. Keep reading to learn all about the recommended 30-day standing workout for ripped abs. And when you’re done, don’t miss the 8 Best Exercises to Melt Belly Fat.
1. High knees
To start with high knees, take a hip-width stance, stand tall. Quickly bring one knee up to your chest before lowering it back down, then repeat with the opposite leg. Alternate raising your knees as if you were running in place.
2. Oblique twists
Begin this next exercise by planting your feet outside shoulder-width apart on the floor. Bend your knees only slightly. Your head and hips should remain facing forward as much as possible during the exercise. Extend your arms out to your sides. Twist your torso to the left and then to the right, squeezing your shoulder blades as you do so.
3. Standing bike crunches
To perform the standing bicycle crunch, place your feet hip-width apart, and stand upright. Put your hands at the back of your head. Then lift your right knee, and rotate your torso until your left elbow touches your right knee. Return to the starting position, and do the same movement on the other side.
4. Side leg raise while standing
Start by raising your side leg by placing your feet shoulder-width apart. Bend your knees slightly, and activate your core muscles. Lift your left leg out to the side as high as you can while keeping your right leg still. Repeat on the other side.
1. Standing mountain climbers
Standing mountain climbers are essentially knee high while raising the opposite arm above their head. So, as you bring your left knee up to your waist, raise your right arm above your head. Then, as you lift your right knee, raise your left arm above your head in a quick motion. Continue to rotate.
2. Wood choppers
For the wood chops, place your feet about shoulder width apart, and hold the ends of the dumbbells. Twist your hips as you lift the dumbbell to your left side. Next, engage your core as you twist to the right and pull the dumbbell down and across your body to your right side. Basically, you are transferring weight from the front of your body to the back of your body. Repeat on the opposite side.
3. Permanent Russian twists
The standing Russian move is an excellent rotational move that will tone your oblique muscles. Start by placing your feet shoulder-width apart and holding a medicine ball in front of you. Your arms should be parallel to the ground. Twist your torso to the left, and rotate your right foot. Then, rotate to the right, and swing your left foot. continue to twist.
1. Standing cross crunches
For the standing crossover, start with your feet shoulder-width apart and your hands behind your head. Then lift your right knee while bringing your left elbow to meet it and strike your body. Lower your leg, quickly lifting your left knee while bringing your right elbow to meet it. Continue to rotate.
2. Standing leg circles
Begin leg circles by standing tall, lifting your left leg, and keeping your toes pointing forward. You can hold the chair on your right side for extra support. Put your left hand on your hip. Make small circles with your raised leg. Then repeat on the other side.
3. Knee raise
Stand tall, with your feet shoulder-width apart. Extend your arms out to your sides. Tighten your stomach muscles as you raise your right knee as high as you can and extend your left arm in front of your body. Return to the starting point. Then lift your left knee, and extend your right arm in front of you. Keep switching sides, squeezing your core.
Alexa is Deputy Editor of Mind + Body at Eat This, Not That!, where she oversees the M+B channel and brings engaging topics about fitness, health and self-care to readers. Read more about Alexa