Most people associate abdominal exercises with crunches and sit-ups. Both exercises do build and strengthen the abdominal muscles, but they can also cause upper body and neck pain in some people. Standing abdominal exercises are a great alternative way to replace or supplement your lying abdominal exercises.
Step
Method 1 of 4: Performing a Side Bend
Step 1. Select the barbell to use
In this exercise, we will use a barbell as a source of weight. Start with a light barbell (1-2 kg). The weight of the barbell will increase gradually over time. If you're not using weights, make sure the clamps are secured to both ends of the small bar.
Step 2. Position the body correctly
Stand on a flat, non-slip surface. Spread both feet shoulder width apart. Keep your shoulders straight, don't bend forward. Hold the barbell with your right hand. The left hand is 15 cm from the pelvis and the palm is parallel to the floor. The left hand will serve as a support.
Some people bend their free elbow behind their head. For beginners, keep your free hand near your side to maintain balance
Step 3. Bend to the side
While holding the barbell, bend your upper body to the right side about 10 cm. You will feel a tug on the left side of your body (the side you are currently training on). Return to the initial stance. Repeat this movement 10 times, then transfer the barbell to your left hand and bend your body to the left. Do 3 sets of 10 reps on both sides.
- Do not bend from the pelvis.
- Move slowly and in control. Do not rush.
- If pain occurs, stop immediately.
- This exercise builds your oblique muscles.
Method 2 of 4: Doing the Canoe Exercise
Step 1. Get ready in the initial stance
Spread both feet shoulder width apart. Bend your knees slightly and spread your feet slightly outward. Imagine that you are holding a canoe paddle and placing your hands together in front of your chest.
Step 2. Learn the basic moves
Copy the motion of rowing a canoe, starting on your right side. Both hands and arms move diagonally in a circular motion through the right pelvis and back. Return to center. Repeat the movement to your left side.
Step 3. Repeat for three sets
Once you've memorized the movement, do 10 reps on each side and alternate. Pause 30 seconds in each set. Do the exercise as much as 3 sets. If this movement feels easy, hold a barbell weighing 1-2, 5 kg.
Method 3 of 4: Performing a Standing Oblique Crunch
Step 1. Choose the appropriate barbell
Look for a barbell weighing 1-2.5 kg. For beginners, start with a light barbell. As you practice, you can gradually gain weight. If you don't have a barbell, fill a water bottle with coins or other weight gain.
Step 2. Get ready in the initial stance
Spread your feet slightly shoulder width apart. Shift the center of gravity to the right leg. Hold the barbell with your left hand. Place your right hand on your right hip.
Step 3. Stretch both hands
While holding the barbell, stretch your left hand over the top of your head to the right side. You should feel the left oblique muscle slightly stretched. Keep your weight always on the right side.
Step 4. Perform crunches with one leg and arm together
From the stretching position, return your arms until your elbows touch your sides. Simultaneously, raise the left knee to the side of the body. Your knees and elbows should almost meet.
Crunch that is done is side crunch. Don't raise your knees in front of you
Step 5. Repeat for 12-15 reps
Do 12-15 reps on each side. Do each set on each side in turn.
Method 4 of 4: Performing the Cable Wood Chop
Step 1. Prepare the equipment
This exercise is only possible if your gym has a heavy equipment tower with detachable cables. You will need a standard grip (usually plastic, rope, or rubber). Attach the handle to the metal ring at the end of the cable. Move the cable to the highest rung of the pulley system.
This exercise can be done with an exercise ball
Step 2. Get ready in the initial stance
Stand next to the wires (not facing each other). Grasp the cable with the closest hand. Back away from the tower holding the cable, about an arm's length away. Make sure the cable is taut and your arm is straight. The arm and cable should be at the same angle. That is, the arm does not bend down from the cable. Spread both feet shoulder width apart. Grab the handle with the other hand. Both hands should now grip the handle.
Step 3. Complete the move
Rotate your torso and move the grip diagonally down through your torso. Direct the movement to the outside of the knee. Simultaneously, your inner leg (those closest to the tower) becomes pivot and keep both knees bent. Return the grip to the starting position while keeping your arms straight.
Don't bend your back
Step 4. Repeat for 10 reps
Do as many as 10 sets. Then, change your body position. Repeat the movement on the different side of the body.
- During your workout, focus on keeping your abs tight.
- This exercise is quite complicated. If you have a trainer, ask for instructions before doing this move.
