When you think of ab workouts, you probably envision lying on an exercise mat, performing crunches and sit-ups to sculpt and tone the muscles in your midsection. Yet these aren’t the only — or even the most effective — way to build a strong and stable core. If you hate floor abs, grab a dumbbell and give this standing ab workout a try.
Unlike crunches, which target the rectus abdominis, or “six-pack” muscles, these moves will work the deep core and kinetic chain to build real functional fitness. By this, we mean the everyday strength you’ll need to carry a heavy bag of groceries or lift a toddler out of their crib. Standing exercises teach your core to “brace” against gravity, which is how it’s used in everyday life.
I love a good standing ab workout, especially when I’m short on time or space in the gym, so I grabbed a dumbbell and gave this viral ab workout a go. Read on to find out what happened next.
As a reminder, what works for me might not be right for you and your body. If you’re a complete beginner, you’re pregnant or postpartum, or you’re dealing with an injury, it’s always best to seek personalized advice from a qualified professional. Remember that when selecting a weight, the right one will feel challenging, but not impossible, and should never compromise your form.
What is the workout?
The workout, posted on Instagram and TikTok by creator Jules, has racked up thousands of likes. The caption reads, “copied this girl's ab routine I saw at the gym for 80 days…it’s now my go to!” She goes on to explain that she did the workout four times a week, paired with cardio, and followed the 80/20 diet and got incredible results.
All you’ll need for the workout is a set of weights. You can check out the best adjustable dumbbells for working out at home here.
- Standing knee drives: 2 sets of 10 per side: For this exercise, make sure you’re holding the dumbbell in the hand opposite to the leg you’re lifting. Focus on really engaging your core, squeezing your belly button into your spine, and bracing your abs. Move slowly and with complete control. Complete all your reps before switching sides.
- Dumbbell halos with knee drive: 2 sets of 10 per side: For this exercise, ensure that the crunch and knee drive are coming from your core, not your upper body.
- Shoulder press and knee drive: 2 sets of 10 per side: This move is almost a standing dead bug. Start with your dumbbells by your shoulders, and as you drive one knee to your torso, lift the dumbbell in the opposite hand towards the ceiling. Switch sides throughout.
- Standing bicycle crunch: 2 sets of 10 per side: For this exercise, think about crunching your elbow to the opposite knee. Really think about rotating your entire trunk, not just your arms.
I tried this viral standing ab workout and the results are legit
There’s no doubt about it, this workout really targets your core, but your upper body and lower body will also be getting a workout too. I could feel my deep core and obliques working from the beginning of the workout. I also found I had to put my ego to one side and lower the weight of my dumbbell to ensure I wasn’t arching my back as I moved.
As with all ab workouts, the slower you move, the harder your core will work. For all of these exercises, you’ll be balancing on one leg at some point. This targets your deep stabilizer muscles, as well as your inner and outer obliques. Performing moves on one leg can also help target muscle imbalances in the body and build strength essential for sports like running.
Finally, this workout sent my heart rate soaring. Unlike typical floor workouts, standing ab routines recruit larger muscle groups and can help boost your calorie burn and build cardiovascular fitness.
Of course, after doing this exercise four times in a week, my abs didn’t look any different, but I felt my core had worked really hard. I can see that, when paired with a good diet and cardio, this could definitely help you see results like Jules in your midsection.
What are you waiting for? Grab a dumbbell and give this workout a go.
More from Tom's Guide
- Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
- Not sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers
- 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'
