Belly fat is frustratingly easy to put on and hard to get rid of. But when you stick to a consistent, expert-approved fitness routine and consume a healthy diet with a calorie deficit, you’ll notice your waistline start to slim down. We chatted with the experts who share some of the best standing exercises for belly fat with us, because, let’s be honest: Who doesn’t love a productive standing abs workout?
Second Ronny Garcia, ISSA CPT, Personal Training Manager, Blink Fitness, Bronx, Standing workouts are good for firming and toning your tummy because they activate your core muscles, increase muscle activation, and improve posture and stability. “Standing exercises involve dynamic and functional movements compared to those performed on the ground. It requires total body movements, so you not only tone your abs, but also use muscles such as your lats and glutes. An added benefit is that you are improving your posture while standing and allowing for greater range of motion while doing standing abdominal exercises,” explains Garcia. And while we’re at it, if you’re dealing with hip pain, standing exercises are a suitable and comfortable alternative that mimics everyday life and offers the benefits of functional strength movement.
So, if you’re in the market to upgrade your workout routine, we’ve got you covered with eight of the best standing exercises for belly fat. Get ready to erase the flab. Read on to learn more, and when you’re done, check out 7 strength exercises for women to melt belly fat after 30.
1. Standing Russian Twists
The first exercises are brought to you by Garcia. He initiates the standing Russian twist by planting his feet shoulder-width apart and slightly bending his knees. He straightens his arms in front of you and brings his hands together (or incorporates additional weight, such as a dumbbell). He rotates his torso to the left. He returns to center, then rotates his torso to the right. He perform three sets of 10 to 12 repetitions.
2. Standing side crunches
For the standing side crunch, plant your feet shoulder-width apart. Put your hands behind your head. Engage your core as you bend or “crunch” your upper body to your right side so your right elbow moves toward your right hip. Repeat the same movement on the left side. Perform three sets of 10 to 12 reps.
3. Standing knee-elbow crunch
Prepare for the knee-to-elbow standing crunch by standing with your feet shoulder-width apart. Bring your hands behind your head. Raise your right knee as you bring it towards your chest; at the same time, move your left elbow along your body until it touches your right knee. Repeat the same movement on the opposite side. Perform three sets of 10 to 12 reps on each side.
4. Standing oblique crunches
Next, plant your feet shoulder-width apart for standing oblique crunches. He places his left hand on his left hip. Bring your right arm over your head so that it is aligned with your ear. Engage your core as you crunch your upper body to the right side; at the same time, bring your right elbow towards your right knee. Repeat the same movement on the opposite side. Perform three sets of 10 to 12 reps on each side.
RELATED: 7 exercises that target and tone your tummy at every single angle
5. Standing leg raises
Begin lifting your legs to standing by placing your hands on your hips and placing your feet shoulder-width apart. She lifts her right leg out to the side, making sure she stays straight. He brings his right leg back to the starting position and do the same lift on the left side. He perform three sets of 10 to 12 repetitions.
6. Standing wood chops
These next exercises are recommended by Marissa West, CPT and nutrition specialist, founder of West Kept Secret.
Begin the woodcut while standing in a split stance with one leg forward. Hold a single dumbbell in both hands, making sure it stays close to your body, in a low diagonal position. Contract your abs and push the weight up “toward the opposite diagonal.” Perform three sets of 15 reps on each side.
7. Jumping oblique twists
“This is a cardio and core burner with no equipment needed,” West tells us. “Begin in a fist position for the hands and arms in a ‘Broken T’ position, elbows up. From here, jump to one diagonal and pull the elbows out to the opposite diagonal back. Then repeat to one side to the other.” Perform this exercise for one minute alternating sides, twice.
8. Standing Dumbbell Lateral Bends
Last but not least, this list of the best standing exercises for belly fat concludes with the standing dumbbell lateral bend. Hold a heavy dumbbell to the side of your body, making sure your palm faces your thigh. Gradually lower the weight down the leg towards the ground. Then, lift the weight again and lean in the opposite direction. Stand upright to make sure your core is fully extended. Perform three sets of 15 repetitions on each side.
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Alexa Melardo
Alexa is the Deputy Mind + Body Director of Eat This, Not That!, who oversees the M+B channel and provides readers with interesting fitness, wellness and self-care topics. Read more about Alexa
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