Sculpt Your Arms and Abs With Every Rep with this Quick, No-Equipment Workout

Sculpt Your Arms and Abs With Every Rep with this Quick, No-Equipment Workout

20-Minute, No-Equipment Upper Body and Core Workout 

Directions: Complete each exercise for 45 seconds, followed by a 15-second recovery. You’ll do four rounds total with a one-minute rest in between rounds. 

Exercises: 

  • Side plank lateral leg lift 
  • Tricep push up glute lift 
  • Straight arm side plank hip dips
  • Rocket launchers 

Side Plank Lateral Leg Lift – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Tricep Push Ups with Glute Lift – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Straight Arm Plank Hip Dips – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Rocket Launchers – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Standing Ab Workout: 4 Core Exercises You Want to Add to Your Routine

Standing Ab Workout: 4 Core Exercises You Want to Add to Your Routine
Standing Ab Workout: 4 Core Exercises You Want to Add to Your Routine! Basic moves that lead to incredible results! 

Although the effects of gravity and the weight of your trunk make lying or seated core exercises a bit more challenging let’s not push standing core exercises to the side! Especially with some added weight, these are no joke! They are also an excellent option for those that are experiencing back pain or any other discomfort during more traditional core exercises. 

Prone exercises like sit-ups and crunches have a place in any core routine, but they primarily work the superficial abdominal muscles that lie just below the skin. Standing core exercises, on the other hand, strengthen the deep core muscles and those hard-to-target obliques that keep you stable. 

That’s why I put together this series of four standing ab exercises. They’ll not only breathe new life into your usual core routine, but they’ll also build better functional strength to support your training.  

When performing standing ab exercises, be sure to engage your core: draw your belly button in toward spine and close your ribs. You should feel like you’re bracing your midsection as you do when you laugh. This will help keep the work in your abdominals instead of in your hip flexors or arms. 

You will need:

All you need is a dumbbell and your own body weight!

The dumbbell weight should be challenging but not so heavy that you begin to feel the burn in your shoulders or arms instead of your abs for these moves. 

Standing Ab Workout Details:

Standing oblique crunch 

Standing crunches 

Standing diagonal chop 

Standing knee to elbow lunge 

Complete 10 reps (each side) of each exercise for 3-4 sets 

30 seconds rest in between exercises 

Instructional Videos for At-Home Exercises:

Standing Oblique Crunches

Standing Crunches

Standing Diagonal Chops

Standing Knee to Elbow Lunges

Core Burner Workout

Core Burner Workout

Get ready to work that core! Super effective and you’ll definitely feel that burn!

Last two frames show modified options. Modify and adjust as needed….but, don’t stop trying! 

1️⃣Seated boat pose to knee grab 

2️⃣Rocket launchers with knee to elbow 

3️⃣Plank hip dips 

4️⃣Seated bicycles with weight drops (keep watching for double-time advanced option) 

5️⃣Plank push backs (modified option for #2) 

6️⃣Seated bicycles (modified option for #4) 

👉Complete 10 reps (each side) of each exercise for 3-4 sets 

👉30 seconds rest in between exercises 

Stability Ball Core

Stability Ball Core! This circuit will not only strengthen and tone those abs but give your shoulders a good workout too! 

1️⃣Stability ball pikes 

2️⃣Stability ball knee-ins 

3️⃣Stability ball pushes 

4️⃣Stability ball lateral leg taps 

👉Complete 12-20 reps of each exercise for 3-4 sets 

👉30 seconds rest in between exercises