Get Flat Abs: Standing Ab Workout (Download PDF)

Get Flat Abs While Standing Exercise

Standing Ab Workout

You can achieve strong abs without getting down on an exercise mat. Get super flat abs fast with moves that hit the right angles with the standing ab workout.

Scroll Below To See Full Instructions Along With Our Printable PDF For The Standing Ab Workout

1) Featuring 4 exercises

2) Instructions on how to perform each exercise

3) Infographic with visual instructions to follow online

4) Print PDF available at the end of the infographic





Do 10 reps per exercise.

How To Do The Dumbbell Side Bend

1) Place your feet shoulder width apart.

2) Stand straight holding a dumbbell in both hands.

3) While keeping your back straight and your head up, bend at the waist to the right as far as possible.

4) Breathe in as you bend to the side. Hold your position for a second and exhale as you return to the starting position.

5) Repeat for the recommended amount of repetitions.

6) Repeat for the opposite side.

How To Do Standing Core Stabilization

Use both hands to hold a dumbbell straight out in front of your chest while standing with your feet hip-width apart, abs tightened.

Move your torso slightly, slowly rotate your arms to the left as far as you can, pause, then rotate to the right. That’s one rep.

How To Do Dumbbell Bow Extension

Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the dumbbell as you bend your left knee toward your chest.

Reverse the movement to return to the starting position. That’s one rep. Do 10, then switch sides and repeat.

How To Do Reverse Dumbbell Chop

Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh. Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs.

Reverse the movement to return to the starting position. That’s one rep. Do 10, then switch sides and repeat.


Standing Ab Workout

Print PDF Below

Download PDF Download PDF

Further Instructions

Do 3 sets of each exercise and rest for 30 seconds between sets up to 3 times a week.


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To learn how to achieve a lean fit healthy body permanently, try this unique method Click Here.

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Rhonda Shade

Written by Rhonda Shade

My name is Rhonda Shade founder of Change In Seconds. After 10 years in the fitness industry I created Change In Seconds a healthy lifestyle resource.

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