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Vertical Abs Workout: 6 Standing Moves for a Six-Pack

Stand Up for Sexier Abs

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Sculpting your abs while standing offers plenty of bonus benefits—you'll engage more muscles at once, improve your postural support, and burn more calories than most traditional floor exercises. Plus, you don't need any equipment or a lot of space to do these exercises for lower abs, upper abs, obliques, and every other angle. Try them at home, in your hotel room, or at the gym to chisel your core without lying on any dirty floors.

How it works: Do 3 sets of the recommended number of reps for each exercise below. For best results, do this routine after your regular strength or cardio session up to four days a week.

RELATED: The Best Abs Exercises of All Time

Standing Bicycle

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Reps: 20 per side

Stand with feet together, knees slightly bent, hands behind head, and left heel lifted. Brace abs in tight and lift left knee up as right shoulder rotates towards knee (try to touch). Lower back to start. Do 20 reps, and then repeat on opposite side.

Extended Toe Touch

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Reps: 10 per side

Stand on right leg, knee slightly bent, with left leg extended low behind hip. Extend right arm straight overhead, palm facing forward. Slightly extend spine and lift chest, raising left leg as high as you can, reaching right arm up. Scoop abs into spine and sweep left leg forward, reaching right hand to toes. Return to start. Do 10 reps, and then repeat on opposite side.

Leaning Lifting Crunch

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Reps: 20 per side

Stand with feet together, knees slightly bent, arms extended overhead, palms pressed together. Lean torso to the right, stretching through left side. Next, brace abs in and slowly lean to the left as left leg extends out to the side, lifting leg with pointed toe. Do 20 reps, and then repeat on opposite side.

Rotating Deadlift

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Reps: 15 per side

Begin in a split stance with left foot forward, knees slightly bent, hands behind head. Engage abs and hinge forward from hips, keeping spine naturally straight, until chest is almost parallel to floor. As body returns upright (maintaining flat back), rotate torso to the left, looking back over left shoulder. Do 15 reps, and then repeat on opposite side.

Stepping Chop

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Reps: 20 per side

Stand with feet together, knees bent, hands clasped, and arms extended overhead. Take a wide step out to the side with left leg as arms chop down to left hip. Bring left foot back to right and swing arms overhead to the right. Do 20 reps, and then repeat on opposite side.

Skating Windmill

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Reps: 10

Stand on left leg, right leg bent behind body, foot lifted low. Bend left knee and lean forward, reaching right arm to the floor in front of left foot, extending left arm up behind body. Jump off left foot and leap to the right, bending elbows and bringing hands together in mid-air. Land on right leg, with knee bent, reaching left arm to right foot, right arm extended behind body. Repeat to the other side. That's one rep. Do 10 reps total.