How To Do A Standing Side Crunch Exercise
HOW TO DO A STANDING SIDE CRUNCH EXERCISE
Most people typically associate an abdominal muscle workout with a doing crunches and sit-ups on your back, or even while sitting and pulling weights forward. While these exercises certainly improve and strengthen your abdominal muscles, they may also hurt your neck and upper and lower back muscles. Some people refuse to do abdominal exercises due to the pain and discomfort experienced in their neck and back during an ab workout. Few people know, though, that you can actually get that very same hard abdominal workout standing up. The result is an equally toned and fit abdominal region with none of the excruciating and painful strain on your back and neck muscles.
Start with the “canoe” exercise. Stand with your feet shoulder-width apart and clasp your hands together at your midsection. Bend your knees slightly while you perform a sort of rowing motion, bringing your hands from your midsection past your hips on both your right and left side. Many people choose to add a small 5-pound (2.26-kilogram) dumbbell to this exercise for extra muscle tone. You can alternate right and left for 20 repetitions, or do 10 and 10 for each side separately.
Follow-up with a “standing crunch.” This is essentially the same exercise as a standard crunch, only standing up. Begin by holding your right arm at a 90-degree angle in front of you. Simultaneously raise your left knee as you bring your right elbow down until your knee and elbow slightly touch each other. Do 10 repetitions for each side. Add an ankle or wrist weight for extra resistance.
Try high kicks if you are feeling flexible. Stand with your hands outstretched at a 90-degree angle to the ground. Kick your feet up one at a time, attempting to hit your fingertips. It is better to do this exercise slowly and methodically to avoid a painful muscle or tendon tear, which will really set you back. It is extremely important that you stretch out properly before trying this standing ab exercise.
Implement cable exercises if you own a workout-machine. Many modern workout machines available for your home gym and those available at most local fitness centers are designed with several standing ab workouts in mind. The first one is a cable rotation, for which you stand with the cable device chest-high on one side of your body and slowly pull it to the other. A cable lift involves the same motion, only with the cable beginning at your waste and pulling the cable diagonally at a 45-degree angle across your body. Finally, opposite of the lift, is the chop. Simply place the cable’s starting point above your shoulder and pull down diagonally at a 45-degree angle. Do all of these exercises in sets of 10 for both sides of your body.
Bend your way to better abs. One of the best standing exercises for your strengthening abs is also the easiest. Side bends are simple. Hold a 2.5, 5 or 10-pound (1.13, 2.26, 4.5-kilogram) dumbbell in one hand and place your other hand on your head by stiffly bending your elbow. Simply bend slightly to the side of your body that you are holding the weight in. Because most ab exercises only work front to back, the sideways motion of side bends are especially adept at toning hard to target obliques and lower back muscles.
Finally, do a standing back bend – which would be like doing a cobra but standing. To keep your balance, look forward instead of the ceiling or sky. A standing barbell press also strengthens the abdominals but without the range of movement, and stretching effect, of this calishtenic exercise. This is an exercise you did in gym class, start doing it and continue to do it the future, because it is easy to do and strengthens your abs in this odd position.