Do you want to have flat abs? Then check out these stand-up exercises for flat abs. These 6 exercises when done and combined with a good amount of sleep and adequate nutrition, will help to build muscles, promote muscle endurance, and improve your balance.
Equipment
- Moderately heavy dumbbell or medicine ball (about 70-80% of your one-rep max)
- Wristwatch or stopwatch
- Water bottle
- Bench or chair
Guidelines (Think Six-Pack)
- Do all six exercises in six minutes (Do six supersets. Perform only one set per exercise without rest in between exercises)
- Perform six repetitions per exercise.
- Rest for a minute or two after completing all six exercises to hydrate. Repeat the six-minute cycle.e
- Start with an upper- and lower-body warm-up.
Stand-Up Exercises
1. Single-Leg Squats
Hola d medicine ball or dumbbell overhead. Do a Single Leg Squat six times, then switch legs. This exercise strengthens core muscles (abs, lower and middle back); hips, quadriceps, shoulder, hamstrings, and arm muscles and helps promote balance.
2. Side Lunges and Press Outs
Press the dumbbell or ball away from your chest while lunging laterally right. Continue with the chest presses and lunges five more times and then six press-outs and lateral lunges. The muscles worked in this exercise are oblique muscles, core muscles (upper and lower abdominal), hips, hamstrings, quadriceps, triceps,s, and chest.
3. Dumbbell Cross Rows
First, assume the athletic position with a medicine ball or dumbbell in the right hand. Then bend your knees and while slowly lowering the dumbbell across your body toward your left ankle, pause for a second and then pull the dumbbell up toward your waist. Repeat this five times. Finally, switch the dumbbell in your left hand for six arrows toward your right ankle. This exercise helps build your biceps, abdominal muscles, and lower, middle, and upper back muscles.
4. Step-Ups and Press-Ups
The first step is to place your right foot on a chair while holding the ball at chest level. Then push off with the right foot and lift your left leg off the ground while also pressing the ball overhead. You should repeat this five times then switch to left foot step-ups. This exercise is a good upper and lower-body muscle endurance builder,
5. Farmer’s Walk
First, hold the dumbbell in your right hand and walk forward six steps. Then switch hands and walk backward in six steps. This exercise promotes core stability while forcing the side.
6. Ball or Dumbbell Woodchops and Twists
First, assume the athletic stance while holding the ball overhead. Then drive the ball through the legs while bending your knees and extending your hips. Then stand up and bring the ball at chest level while rotating from side to side. Repeat this five times. The muscles worked in this exercise are your hamstrings, quadriceps, hips, obliques, arms, core, and shoulders. This also includes the muscles in the upper, middle, and lower back.