If you think ab workouts are all about lying on the floor and crunching until your spine begs for mercy, think again. Standing ab exercises are a game-changer—especially for anyone who wants to torch their core without wrecking their joints. This 10-minute routine, led by Fitsugar trainer Nikki Nie, proves you don’t need a mat (or even gravity) to fire up those muscles. And the best part? No awkward floor sweat puddles.
Why Standing Abs Are a Total Power Move
Traditional ab workouts often put unnecessary strain on your neck and lower back, especially if your form isn’t perfect. Standing exercises, on the other hand, force your core to stabilize your entire body while moving dynamically. That means you’re not just working the surface-level six-pack muscles—you’re recruiting deeper core stabilizers like the transverse abdominis (your body’s natural corset) and obliques. Plus, standing workouts are sneaky cardio. You’ll ramp up your heart rate without realizing it because your body is constantly fighting to stay balanced. No boredom, no joint pain—just pure, functional strength.
The Moves That’ll Make You Question Your Life Choices
Nie’s routine is split into two brutal (but efficient) rounds, each packed with five exercises done for 30 seconds apiece—no rest, no mercy. First up: standing side bends. These look deceptively simple until you realize they’re basically a sideways crunch on stilts. Next, oblique twists bring the heat by forcing you to drive your knee toward the opposite elbow, a move that’ll make your waistline regret every skipped workout. Then come lifted knee drives (a.k.a. “why are my hips so tight?”), pike kicks (hello, hip flexors), and tilted sumo squats that sneakily work your inner thighs while your abs scream. The grand finale? Press twists, where Nie casually asks if you could “take a punch to the gut right now.” Spoiler: You’ll wish you couldn’t.
Low-Impact Doesn’t Mean Low-Intensity
Don’t let the term “low-impact” fool you—this workout is anything but easy. The lack of jumping or heavy weights means it’s gentler on joints, but the constant tension on your core turns it into an endurance test. By the second round, you’ll be questioning whether 30 seconds is secretly three minutes. The magic here is in the repetition: doing the same moves back-to-back forces your muscles to adapt under fatigue, which is where real strength happens. And since you’re standing, you can crank up the challenge anytime by adding light dumbbells or resistance bands.
How to Make This Workout Work Harder for You
If you’re not shaking by the end, you’re either a superhero or you need to tweak your technique. For side bends, think about “lifting” out of your waist instead of collapsing into the movement. During oblique twists, exhale sharply as you crunch to maximize muscle engagement. And for sumo squats, keep your chest proud—leaning forward turns it into a leg day. Pro tip: Record yourself. Standing workouts expose form flaws you’d never notice on the floor, like hip hiking or lazy obliques. Correct those, and you’ll feel the burn in places you didn’t know existed.
By the time Nie says, “Just like that, you got your abs done,” you’ll be equal parts relieved and proud. Standing ab workouts might not be the norm, but they’re a genius way to build core strength without the usual aches. Whether you’re traveling, dealing with joint issues, or just hate floor exercises, this routine proves your abs don’t care where you work them—as long as you do.
