If you’re looking to achieve well-defined abs in a short time frame, it’s possible to do so within 30 days or even less. The key is to incorporate specific standing exercises into your routine to help sculpt a leaner and more toned abdomen. What’s great about these standing exercises is that they can be done virtually anywhere without the need for additional equipment, except possibly dumbbells in certain instances. Eat This, Not That! had a conversation with Ronny Garcia, CPT from Blink Fitness who shares insights into an effective 30-day standing workout designed to fast-track your journey to achieving a six-pack.
To achieve a defined midsection, it’s important to keep in mind that the key factors include focusing on overall fat reduction, maintaining consistency in your workout routine, and following a balanced nutrition plan. It’s crucial to understand that targeting a specific area for fat loss or muscle toning is a misconception; any efforts made will impact your entire body, both in terms of fat loss and muscle toning.
“Standing exercises play a critical role in enhancing functional strength as they target not only the abdominal muscles but also engage stabilizing muscles,” Garcia explains. “These exercises often involve multiple muscle groups such as the legs and glutes, resulting in a comprehensive workout that benefits various areas of the body.”
Now, let’s dive into the ultimate 30-day standing workout for your abs. To begin, Garcia recommends working out three to four times a week and performing two to three sets of 12 to 15 reps of each exercise.
Days 1—10:
1. High Knees
- Stand tall in a hip-width stance.
- Swiftly bring one knee up to your chest.
- Lower it back down to the floor.
- Repeat with the opposite leg.
- Alternate lifting your knees as if you’re running in place.
2. Oblique Twists
- Stand tall with your feet planted just outside shoulder-width.
- Bend your knees slightly.
- Extend your arms out to your sides.
- Twist your torso to the left and then to the right, squeezing your shoulder blades as you do so.
3. Standing Bicycle Crunches
- Stand tall with your feet planted hip-distance apart.
- Place your hands at the back of your head.
- Lift your right knee, rotate your torso, and touch your left elbow to your right knee.
- Return to the start position.
- Perform the same motion on the opposite side.
4. Standing Side Leg Raises
- Place your feet shoulder-width apart.
- Bend your knees slightly, and engage your core muscles.
- Raise your left leg out to the side as high as you’re able to while keeping your right leg stable.
- Repeat on the other side.
Days 11—20
1. Standing Mountain Climbers
- Stand tall in a hip-width stance.
- Swiftly bring your left knee up to your chest and raise your right arm overhead.
- Repeat on the other side and continue to alternate.
2. Wood Choppers
- Plant your feet shoulder-distance apart, and hold onto the ends of a dumbbell.
- Twist at the hips as you lift the dumbbell to your left side.
- Engage your core as you twist to the right and bring the dumbbell down and across your body to your right side.
- Repeat on the opposite side.
3. Standing Russian Twists
- Plant your feet shoulder-distance apart, holding a medicine ball in front of your body so your arms are parallel to the floor.
- Twist your torso to the left and pivot your right foot.
- Rotate to the right and pivot your left foot.
- Continue to twist.
Days 21—30
1. Standing Cross Crunches
- Plant your feet shoulder-width apart and place your hands behind your head.
- Crunch your body as you lift your right knee and bring your left elbow to meet it.
- Lower your leg, and quickly lift your left knee and bring your right elbow to meet it.
- Continue to alternate sides.
2. Standing Leg Circles
- Stand tall, lift your left leg, and keep your toes pointed forward.
- Hold onto a chair on your right side for extra support.
- Place your left hand on your hip.
- Make small circles with your raised leg.
- Repeat on the opposite side.
3. Knee Raises
- Plant your feet shoulder-width apart.
- Lengthen your arms out to your sides.
- Contract your abs, lift your right knee as high as you can, and extend your left arm ahead of your body.
- Return to the start position.
- Lift your left knee and extend your right arm ahead of you.
- Continue to alternate sides, and squeeze your core.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
Frequently Asked Questions (FAQs) – The Best Standing Workout for Ripped Abs in 30 Days
How long does it take to see results from a standing ab workout?
Results can vary from person to person, but with consistency and dedication to a standing ab workout routine, you may start to see some results within a few weeks. For significant changes like ripped abs, it may take around 4-6 weeks of regular training.
What are some effective standing ab exercises to include in a 30-day workout plan?
Here are some effective standing ab exercises you can incorporate into your 30-day workout plan:
1. Standing Bicycle Crunches
- Stand with your feet hip-width apart and your hands behind your head.
- Bring your right elbow towards your left knee while lifting it up, twisting your torso.
- Switch sides and repeat the motion to mimic a bicycle pedaling movement.
2. Standing Side Crunches
- Stand with your feet shoulder-width apart and raise your arms to your sides.
- Bring your right knee up while lowering your right elbow to meet it, engaging your obliques.
- Alternate sides and perform the movement in a controlled manner.
3. Standing Leg Raises
- Stand with your feet hip-width apart and lift one leg straight out in front of you.
- Engage your lower abs to lift the leg as high as you can while keeping it straight.
- Slowly lower the leg back down and switch sides.
How often should I do a standing ab workout to get ripped abs in 30 days?
To achieve ripped abs in 30 days, it is recommended to perform a standing ab workout at least 4-5 times a week. However, it is essential to give your muscles time to rest and recover, so avoid working out the same muscles intensely on consecutive days. Incorporating rest days into your routine is vital for muscle growth and progress.
Is diet important when trying to get ripped abs with a standing workout?
Yes, diet plays a crucial role in achieving ripped abs. To reveal the muscles you’re working so hard to develop, you need to maintain a healthy, balanced diet. Focus on consuming lean proteins, whole grains, fruits, vegetables, and staying hydrated. Avoid processed foods, sugary drinks, and excessive salt intake, as they contribute to bloating and water retention, which can hide your abdominal muscles.
