SLIM + STRONG
The Secret To Her Youthful Looks!
If you feel that you need a break from supine abdominal exercises (think “the crunch”) or even the sometimes dreaded “plank”, it is time to try these five standing ab moves designed by Jessica Smith, adapted from shape.com that Lisa Wong demonstrates with panache.
Not quite convinced that you can actually get a good ab workout standing? Smith explains, “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 these at home, in your hotel room, or at the gym to chisel your core without having to lie on any floors that may well be less than clean!
1. STANDING BICYCLE Reps: 20 per side
Stand with feet together, knees slightly bent, hands behind head, and left heel lifted (A). Brace abs in tight and lift right knee up as left shoulder rotates towards knee (try to touch) (B). Lower to starting position. Complete the recommended number of reps, and repeat on opposite side.
2. EXTENDED TOE-TAPS Reps: 10 per side
Stand on left leg, extending right leg low behind hip. Extend left arm straight overhead, palm facing forward (A). Slightly extend spine and lift chest, the scoop abs into spine and sweep right leg forward, reaching left hand to toes (B). Return to starting position. Complete the recommended number of reps, and repeat on opposite side.
3. LEANING LIFT CRUNCH 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 (A). Next, brace abs in and slowly lean to the left as left leg extends out to the side, lifting leg (B). Complete the recommended number of reps, and repeat on opposite side.
4. ROTATING DEADLIFT 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 (A). As body returns upright (maintaining flat back), rotate torso to the left, looking back over left shoulder (B). Complete the recommended number of reps, and repeat on opposite side.
5. STEPPING CHOP Reps: 20 per side
Stand with feet together, knees bent, hands clasped, and arms extended overhead. Lean torso to the left. Take a wide step out to the side with right leg as arms chop down to right hip (A). Bring right foot back to left and swing arms overhead to the leftt. Complete the recommended number of reps, and repeat on opposite side (B).
MOV E S