AT HOME FITNESS with BOWFLEX - 3 & 6 Minute Standing Ab Workouts
Updated: Mar 10, 2022
This Bowflex workout below is an absolute favorite of my parents and especially my Dad who found it at the beginning of the pandemic and during quarantine. He has maintained doing this workout video everyday and I am so proud of him for that! If you missed his blog post "My Dad Talks About His 50 lbs. Weight Loss and Healthy Lifestyle Journey" you can read it HERE.
Don't feel like going to the floor to give your abs an awesome workout? No problem! This workout will have your core burning big time without ever going to the floor! Make this workout your go-to if you don't have a comfortable surface to lay on, don't want to get down on a floor that's seen a lot of foot traffic, or just want to mix up your ab routine.
6 Minute Standing Ab Workout
For this 6 minute workout, you will be doing 4 ab exercises for 45 seconds each, two times through.
The 4 ab exercises are:
1) Punches - Place your legs about shoulder width apart and twist your upper body, throwing a punch with your arm. Then twist the other direction & punch with your other arm. Your feet should stay mostly stationary, with just a little twist of the same foot of the arm that is punching to allow the body to twist.
2) Front Kicks - Keep one leg planted & kick out with the other leg, focusing on contracting your abs when you kick. Alternate legs after each kick. Be sure you have plenty of space to do this exercise & don't kick anything or anyone!
3) Standing Marches - Start with both hands straight up in the air & bring one knee all the way up while bringing your arms down, keeping your hands above your elbows & near your body, so your elbows & knee lineup, with your knee in between both arms. As you do this, squeeze your abs. Return to the starting position & do the same thing with your other knee & continue to alternate knees.
4) Standing Cross Crunch: Knee to Elbow Variant - Bring one arm up so your elbow is at chest height & your hand is above your elbow & bring your opposite knee up while bringing that arm down so your elbow meets your knee (don't hit them together hard). As you do this, squeeze your abs. Return them back to their starting point & do the same thing with your other knee & elbow & continue to alternate.
Extended Leg Variant - Kick one of your legs straight out, keeping your leg as straight as possible & reach out to touch the toes of that leg with your opposite hand. Alternate legs & arms throughout the workout.
Don't worry if you can't kick super high or touch your toes when you do this workout, just make sure you are doing the range of motion that you are able to do & engaging your abs with each move.
If you don't have the time for a 6 minute ab workout:
3 Minute Standing Ab Workout
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