Standing Ab Toning Circuit Workout for Weight Loss
Benefits of Standing Core Circuit Exercises
One of the best ways to improve your balance is to work your core muscles. The core muscles are in the center of your body, from your ribcage to your pelvis. Strengthening those muscles provides stability, and keeping them strong helps you stay active.
Doing these exercises while standing naturally strengthens big muscle groups like the abs and legs as well. Working those large muscles can also help control your blood pressure and blood sugar.
An effective way to work the core muscles is through circuit training.
What Are Circuit Workouts?
Circuit training means you do a combination of a few exercises in blocks. Each block of work is repeated a few times with with just a little rest between each segment.
We love circuit workouts because they don’t take much time and are an effective way to raise your heart rate and build strength. Moving through a variety of exercises also keeps workouts interesting and fun!
The Best Exercises for a Standing Core Circuit Workout
So, what standing circuit exercises work best for the core? Here are a few we love. You'll do these exercises in three sets, or blocks. Do six reps on each side for the first set, eight reps for the second, and ten reps for the third set.
The Warm Up
All successful exercise routines should start with a warm-up.
High Knees
Begin with a nice easy march, and focus on your breathing. After a few marches, slow it down and raise your knees higher.
Arm Circles
After a couple of seconds, lift your arms to shoulder height and move them in a circle as you march slowly with high knees. When you are ready, switch directions for your arm circles.
Good Mornings
Put your feet shoulder length apart and your fingertips behind your ears. Bend forward at the hips, like a hinge, with your knees slightly bent. Do a few bends to warm up your lower back and core.
Side Steps With Reaches
Place your hands on your waist and step to your left. Reach your left arm over your head and stretch. Step to your right and reach your right hand over your head as if you are trying to touch something on the other side. As you are doing this movement, take care not to bend forward or backward.
Standing Core Workout
For this circuit workout, you want to do three sets of the below core exercises. The first set will include six reps, then go up to eight for the second set. Finally, do ten reps for the third set.
You're going to take a brief rest between each set. Keep your heart rate up by doing an easy march between the sets before continuing. Your rest should be about 60 seconds.
Standing Crunches
Start with your feet together. Bring your left arm up with your elbow bent. The elbow should be about shoulder height. Place your other hand on your waist.
Lift your right leg up and bend at the waist as you touch your elbow to your raised knee. It will feel like you are pulling your belly button to your spine. You want to have a chair next to you to balance yourself if necessary.
Do six reps on one side for the first set, then repeat the exercise with your right arm and your left leg for six reps.
Weighted Twist
For this exercise, you'll need a small weight or a can of food to hold for some extra resistance. You don't want anything over three pounds. You can also do the exercise without weight.
Stand with your feet together. Hold the weight in both hands. Lift your right leg up and hold the weight in front of your body. If you struggle to raise your leg, just let your toe touch the ground.
Twist to the right, the side with the raised leg for six reps. Now repeat the exercise on the other side.
Standing K
Stand with your feet together and your arms at your side. Lift the arm and leg on one side together to the side, so you are making a "K" with your body. You don't have to go high with your leg; just do what is comfortable.
Do six reps, then change sides. Make sure you don't lean forward or backward. Just engage your core to keep your body straight.
Weight Pass
Grab your weight and pass it behind your body from one hand to the next, then again in the front. You should make a circle around your belly with the weight.
Do three passes in each direction. Make sure you stand straight with your core engaged and your buttocks tight.
Cool Down
After you’re done with the three sets of standing core exercises, add in some cool down stretches to help your muscles recover.
Side Reaches
Start with a wide stance. Lean to the left and stretch your right hand to the left over your head. Stand straight to realign and switch sides. Lean to the right and bringing your left hand over your head while reaching to the right.
Forward Fold
Start with your feet about hip-width distance apart. Stand tall and bring your arms all the way up. Then, hinge at the hips and slowly lower your upper body. Allow your upper body to hang for a few seconds to let your lower back decompress. Slowly roll yourself back up and repeat.