Name: Playbook - Ashley Ta - Standing abs
Uploaded: 2024-04-03T12:48:51.867Z
Duration: 25 min
Description: Standing abs

Dottie

Ab workout you can do at home if you have a dumbbell :)

1. Start by standing with your feet hip-width apart and a dumbbell in one hand. Hold the dumbbell with a neutral grip (palm facing inwards) and rest it on the shoulder of the same side.

2. Engage your core and maintain a tall posture throughout the exercise. Keep your shoulders relaxed and away from your ears.

3. Inhale and brace your core. Press the dumbbell overhead, fully extending your arm. Your palm should be facing forward, and your bicep should be next to your ear.

4. While maintaining the overhead position with the dumbbell, take a step forward with the opposite leg. Your knee should be slightly bent, and your weight should be evenly distributed between both feet.

5. Lower your back knee towards the ground, keeping your front knee in line with your ankle. Maintain a tall posture and avoid leaning forward.

6. Push through your front heel and stand back up to the starting position, keeping the dumbbell overhead throughout the movement.

7. Repeat the movement with the same arm and perform the desired number of repetitions.

8. Switch sides and repeat the exercise with the dumbbell in the opposite hand.

The standing single arm overhead dumbbell march targets the muscles of the shoulders, core, and lower body. It improves shoulder stability, core strength, and overall balance.

Single arm overhead dumbbell March

1. Start by standing with your feet shoulder-width apart and holding a dumbbell. Keep your arms extended straight out in front of you, parallel to the ground. This is your starting position.

2. Engage your core and maintain an upright posture throughout the exercise. Keep your shoulders relaxed and away from your ears.

3. Begin by lifting your right knee as high as possible. Keep your arms straight throughout the movement.

4. Lower your right leg back down to the starting position while simultaneously raising your left knee as high as possible.

5. Continue alternating between raising your knees in a controlled and rhythmic manner. The motion should be swift and dynamic, but controlled.

6. Aim to perform the exercise at a moderate to fast pace, increasing your speed as you become more comfortable and proficient with the movement.

7. Maintain a smooth and fluid motion, keeping your core engaged and your upper body stable.

Standing dumbbell high knees

1. Stand with your feet shoulder-width apart and place your hands lightly behind your head, elbows out to the sides. This is your starting position.

2. Engage your core and maintain an upright posture throughout the exercise. Keep your shoulders relaxed and away from your ears.

3. Begin by bending your torso to the right side, bringing your right elbow down towards your right hip. Imagine trying to touch your right elbow to your right hip.

4. At the same time, lift your left knee up towards your left elbow, aiming to bring them as close together as possible.

5. Pause for a moment and squeeze your oblique muscles on the right side.

6. Slowly return to the starting position, keeping your core engaged and maintaining control throughout the movement.

7. Repeat the exercise on the opposite side, bending your torso to the left side, bringing your left elbow down towards your left hip, and lifting your right knee up towards your right elbow.

8. Continue alternating between the right and left sides, performing the standing cross crunch with a controlled and fluid motion.

9. Aim to perform the exercise at a moderate pace, focusing on the contraction and engagement of your oblique muscles.

Standing cross crunches

1. Stand with your feet shoulder-width apart and hold a dumbbell in between both hands.
2. Engage your core and maintain an upright posture throughout the exercise. Keep your shoulders relaxed and away from your ears.

3. Begin by lifting your right knee up towards your chest, while simultaneously crunching your upper body down towards your knee.

4. As you crunch, aim to bring your right elbow towards your right knee, trying to touch them together.

5. Squeeze your abs and oblique muscles on the right side as you bring your knee and elbow together.

6. Hold the contraction for a moment, then slowly return to the starting position with control.

7. Repeat the exercise on the opposite side, lifting your left knee up towards your chest and bringing your left elbow towards your left knee.

8. Continue alternating between the right and left sides, performing the standing knee drive crunch with a controlled and fluid motion while holding the dumbbell in your right hand.

Standing dumbbell knee drive crunch

1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands, gripping it at the ends. Extend your arms straight out in front of you, keeping them parallel to the floor. This is your starting position.

2. Engage your core and maintain an upright posture throughout the exercise. Keep your shoulders relaxed and away from your ears.

3. Begin by twisting your torso to the right, rotating your upper body as far as comfortably possible. Keep your hips facing forward and your lower body stable.

4. As you twist, allow your arms and the dumbbell to follow the movement, maintaining a straight line with your arms parallel to the floor.

5. Pause for a moment at the end of the twist, feeling the contraction in your oblique muscles on the right side.

6. Slowly return to the starting position by untwisting your torso, bringing your arms and the dumbbell back to the center.

7. Repeat the twist on the opposite side, rotating your torso to the left and feeling the contraction in your left oblique muscles.

8. Continue alternating between the right and left sides, performing the standing oblique twist with a controlled and fluid motion while holding the dumbbell with both hands.

9. Aim to perform the exercise at a moderate pace, focusing on the engagement of your oblique muscles and maintaining proper form throughout the movement.

Standing oblique twists

1. Start on all fours with your hands directly beneath your shoulders and your knees directly beneath your hips. This is your starting position.

2. Engage your core by drawing your belly button toward your spine. Keep your back flat and your neck in a neutral position, looking down at the floor.

3. Extend your right arm straight out in front of you, parallel to the floor. At the same time, kick your left leg straight back, parallel to the floor. Keep your hips level and avoid rotating your torso.

4. Hold the extended position for a moment, focusing on maintaining stability and balance. Feel the contraction in your core muscles.

5. Slowly lower your right arm and left leg back to the starting position.

6. Repeat the movement on the opposite side, extending your left arm straight out in front of you and kicking your right leg straight back.

7. Continue alternating between the right and left sides, performing the bird dog exercise with controlled and fluid movements.

*bonus exercise* Bird dogs

Standing abs

I absolutely LOVE your core workouts!  They’re super tough for me, but I know I am getting stronger every time 🫶🏽

Core

Loved this ab workout! Convenient to do in the comfort of my own home & kiddos even joined!

Standing abs

Community

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