Standing Overhead Circles (also known as ceiling circles or upper body circles) is a functinal full body standing abs exercise. It primarily mobilizes and strengthens all the muscles around the midsection. Such as abdominal wall and lower back. Legs, shoulders, chest, upper back activates as well as a secondary muscle groups.

It is a low impact ab exercise. Beginners can use it to develope a mind-muscle connection. Which will enable them to take a control over their core better and activate the abdominal muscles on a demand. On the other hand more experienced individuals can include this exercise in a warm up, stretching and cool down routines.

Either way if all the effort is put to comply the exercise with the maximum amplitude, it will challenge each and every one.

Strong abs and healthy lower back will improve the performance of different physical activities and protect from lower back injuries. Everyone requiring spinal mobility and strong core will benefit from this exercise. Standing Overhead Circles is suitable for everyone regardless of the level of fitness.

STANDING OVERHEAD CIRCLES VIDEO DEMONSTRATION

BENEFITS:

• Low impact abs exercise.
• No equipment needed. You can do it anytime, anywhere.
• No stain or discomfort for the neck.
• Improves core strength and spinal support.
• Facilitates the execution of different physical tasks and activities.

HOW TO DO STANDING OVERHEAD CIRCLES:

Stand tall with your feet about shoulder width apart or little bit wider. Slightly bend the knees. Place your arms straight over head and retract the scapula. Inhale, suck your belly in and embrace the abs.

To begin the exercise start rotating your torso in a circle while keeping your lower body stationary. Move your upper body from the hips up only. Perform controlled and smooth movements. Slowly exhale as you circle.

Keep your back as straight as possible throughout the whole exercise.

If that helps, imagine you are drawing circles on the ceiling with your hands while your lower body is buried in the ground. Your arms and torso moves as a one unit. Draw as large circles as you physically can.

Keep rotating until you reach a desired number of repetitions. Then switch the direction and repeat the same number of repetition to the other side. Alternatively you can switch the direction on each rep.

TIPS:

• If it is hard to keep your hands against each other, interlock your fingers. Interlocking will take some shoulder, upper chest and upper back muscle activation away though.
• If needed press inside of your arms against the ears. That will ensure your arms are standing still. You need to rotate with your torso not your arms.
• To increase the difficulty try holding a dumbbell or any other weighed object in your hands. To decrease the difficulty, lower down your arms or rest them on your hips.
• To challenge your balance more, put your feet closer.
• Avoid hyper extending and excessively flexing your spine during the exercise. If you feel discomfort in your lower back, stop the exercise and consult your physician.

YOU MAY ALSO LIKE THESE STANDING ABS EXERCISES:

1. Standing Side Bends (low impact ab exercise for the obliques).
2. Quick Standing Oblique Twists (high intensity).
3. Standing Crunches (low impact ab exercise for Transverse Abdominis).
4. Prayer Squat Twists (engages more lower back and legs).
5. Bodyweight Wood Chop (intense, works more low back and shoulders).

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Quick Standing Oblique Twists (also known as standing twists, side twists, oblique twists) is a dynamic standing abs exercise for torturing the obliques. This ab exercise will help in a development of functional core and well-looking midsection.

When we talk about core functionality, obliques play an important role. Obliques are a part of a body’s core and are engaged in every bend and twist you make performing daily tasks, engaging in physical activities or doing sports.

From the aesthetic point of view, obliques are the muscles responsible for those carved side lines of the midsection. You need to train them for the full-package of the abs.

If done correctly Quick Standing Oblique Twists will improve your performance if you do play racquet sports, golf, baseball, do martial arts or any other sports that involve swinging and twisting the torso. This exercise is a good fit for chiseling that V-cut looks as well. Especially if you train at home without any equipment available.

QUICK STANDING OBLIQUE TWISTS VIDEO DEMONSTRATION

BENEFITS:

• Carves out defined V-cut looks down toward the pelvic area.
• Helps the body to react quicker, adapt faster, and stabilize better.
• No equipment needed. You can do it anytime, anywhere.
• Elevates heart rate and maximizes calorie burn.

HOW TO DO QUICK STANDING OBLIQUE TWISTS:

Get in an athletic stance by placing your feet wider than shoulder width apart and bending the knees slightly. Make fists and place your arms bent in front of you at about chin level. Squeeze your shoulder blades together and engage the abs. With your low back straight, push your hips back and slightly bend forward.

To begin the exercise, vigorously twist your upper body to the left side as far as you possibly can while keeping the lower body stationary. As soon as you reach the farthest point, briskly change the direction and quickly twist your body to the right side. Squeeze and use your obliques on each and every twist.

Imagine that there are bullets coming one after the other to your direction from the both sides. Your arms are your shield. Twist the shield to repel all the bullets and stay alive.

Keep twisting from side to side until you have completed all the repetitions or reached the time limit. Forcefully exhale on every twist. Inhale short rapid breaths between switching the direction.

TIPS:

• Before attempting this exercise make sure you have richly warmed up your lower back and core muscles.
• Work on a correct breathing pattern. Don’t hold your breath otherwise you’ll fatigue faster or get lightheaded.
• Perform the exercise as fast as you can, but never compromise your form though. Keep your abs tense at all times and feel the obliques activating on every twist.
• To increase the resistance, take and hold any weighed object in your hands.
• If you experience pain or discomfort in knees or lower back, stop the exercise and consult your physician.

YOU MAY ALSO LIKE THESE STANDING ABS EXERCISES:

1. Prayer Squat Twists (similair, but low intensity).
2. High Knees Twists (intense, involves leg muscles).
3. Static Lunge Ab Twist (intense, works a lot of leg muscles and shoulders).
4. Standing Bicycle Crunch (not intense).
5. Bodyweight Wood Chop (intense, works more low back and shoulders).

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Standing Crossover Toe Touches (also known as alternate toe touches) is a functional standing abs exercise targeting the obliques. This compound bodyweight ab exercise helps to build the stronger link between upper and lower body. It also aids in developing a mind muscle connection.

Great thing about this abs execise is that it involves many more muscles than just obliques to perform the movement. The lower back in particular. Strong and healthy lower back is the key to any sport or activity. As a part of the core it optimizes both power and strength while protecting us from low back injury in the process.

That being said Standing Crossover Toe Touches suits as serious athletes (weight lifters, sprinters, swimmers, golfers, fighters and others) as well as new moms and everyone in between.

STANDING CROSSOVER TOE TOUCHES VIDEO DEMONSTRATION:

BENEFITS:

• Help the body to lift more, react quicker, adapt faster, and stabilize better.
• Improves core strength and spinal support.
• No equipment needed. Do it anytime, anywhere.
• Works more muscles than just obliques: shoulders, lower back, glutes and hamstrings.
• Burns more calories than regular ab exercises done on the floor. Thanks to many more muscles involved.

HOW TO DO STANDING CROSSOVER TOE TOUCHES:

First get in a starting position. Stand tall with your feet outside shoulder width. Turn your toes slightly outward and position your knees in line with your feet. Have a slight bend at your knees. Raise your arms straight to the sides in shoulder height.

Engage the abs.

To begin the exercise push your butt back, bend down and simultaneously rotate your upper body to the right side. Touch the right toe with your left hand. Keep your back as straight as possible throughout the whole motion.

Forcefully and fully exhale during this part of the movement.

While still keeping your back as straight as possible, return back to the starting position. Inhale during this part of the movement.

Now repeat the same movement to the other side. Keep alternating sides until you reach a desired number of repetitions or you no longer can maintain a good form.

TIPS:

• Keep the back straight and chest up during the exercise. Rounding your back will deactivate the obliques.
• Perform slow and controlled movements to put more abdominal muscles to work and avoid injury.
• If you find hard time reaching your toes, bend in your knees more when you reach or the toe.
• Depending on your mobility actually touching the toe isn’t that necessary. The main goal is to squeeze the obliques as hard as you can to rotate as far as you can go without rounding the back.

YOU MAY ALSO LIKE THESE STANDING ABS EXERCISES:

1. Prayer Squat Twists (similair, but easier on shoulders and lower back).
2. High Knees Twists (intense).
3. Bodyweight Wood Chop (similair, but more intense).
4. Static Lunge Ab Twist (more intense and works more legs).

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High Knees Twists is an intensive cardio type standing abs exercise. This exercise is similair to a regular high knees exercise (also known as run in place, sprinting on spot), but there is a twist. Literally. This variation of high knees is designed to put more your abodominal muscles to work. Especially the obliques by twisting your torso side to side.

This exercise will not only attack your abs, but will destroy a crazy amount of calories due to the extremely high intensity and mass of muscles involved in the movement. Furthermore, you’ll develope strength and endurance of your legs (quads, hamstrings, glutes, hip flexors and calves). You can expect improvements in speed, stability, agility and power.

So if you are looking to trim down the waisline without bulking up while developing functional core strength for sports and everyday tasks, high knees twists surely is one of the best choices out of all standing ab exercises. High knees exercise suits as serious athletes as well as new moms and everyone in between.

HIGH KNEES TWISTS VIDEO DEMONSTRATION:

BENEFITS:

• Elevates heart rate and maximizes calorie burn.
• No equipment needed. You can do it anytime, anywhere.
• Discreet on lower back and neck.
• Improves speed, stability, agility and power. As well as strength and cardio vascular endurance.

HOW TO DO HIGH KNEES TWISTS:

Stand tall with your feet shoulder width apart or closer. Make fists and place your arms bent in front of you at about chin height. Engage your abs.

Start running in place. Bring your knees towards your chest as high as possible. Each time you bring the knee up, twist your torso to the corresponding side so your knee comes up directly between your elbows.

Simultaneously crunch your upper body to shorten the distance between the knee and the fists. Exhale rapidly during this part of the movement. Inhale quickly right after while twisting to the other side.

Let your foot touch the ground for only a half a second before switching back to the other leg. Move quickly but smoothly until you have completed all the repetitions or reached the time limit.

TIPS:

• Before attempting this exercise make sure you are richly warmed up. Don’t start your workout immediately with this exercise.
• Perform the exercise as fast as you can to maximize calorie burn. Never compromise your form though.
• Work on a correct breathing pattern. Don’t hold your breath otherwise you’ll fatigue faster or get lightheaded.
• Push off and land soft on front third of your foot.
• To increase the resistance use ankle weights.

YOU MAY ALSO LIKE THESE STANDING ABS EXERCISES:

1. Standing Knee Raises (similair, but less intense).
2. Single Leg Sprint (intense).
3. Standing Cross Crunches.
4. Bodyweight wood chop.

The post High Knees Twists appeared first on Abs Experiment.

Standing Foot Grab is a functional bodyweight ab exercise for a comprehensive core development targeting upper abs, lower abs, obiques and many more important muscles. Such as legs, hips, back and shoulders.

This standing abs exercise will help to improve your core strength, stability, balance, coordination and agility. Due to the large amount of muscles involved in the movement, it helps to burn much more calories than you would with regular abdominal exercises done on a mat.

Unlike other similar standing abs exercises, this exercise puts abdominal muscles under tension for a longer period of time. That means that the total amount of work placed on the muscles is greater. Thereof this exercise challenges your abs like no other.

Standing Foot Grab exercise suits everyone looking for a functional and toned midsection. Starting with new moms and ending with serious athletes. All will benefit from the exercise.

STANDING FOOT GRAB VIDEO DEMONSTRATION

BENEFITS:

• Provides tension for abdominal muscles for a longer period of time than other standing abs exercises.
• Improves core strength, stability, balance, coordination and agility.
• No equipment needed. You can do it anytime, anywhere.
• Burns more calories than other ab exercises done on the mat.
• No strain and pull on the neck or lower back.

HOW TO DO STANDING FOOT GRAB:

Get in a starting position. Step backwards with a right leg. Lean slightly forward and position most of your bodyweight on the front leg. Make sure that the front knee doesn’t go past the toes to avoid unnecessary load on a knee joint. Raise both arms up and engage the core.

To begin the exercise quickly lift the right knee up. Bring the knee as close to your chest as possible by tucking your pelvis. Simultaneously crunch your upper body down and grab your foot. Hold it for a brief moment. Forcefully and fully exhale during this part of the movement.

Let go your foot and return back to the starting position. Inhale on the way back. Then repeat the movement for a desired number of repetitions or until your muscles fatigue and you no longer can execute quality repetitions.

TIPS:

• When lifting the knee up focus on squeezing the lower abs intentionally to avoid hip flexors doing all the work.
• Use ankle weights to increase the resistance for your lower abs. Or do Standing Single Leg V-ups exercise.
• If you can’t reach your foot, grab the knee instead. Or do Standing Knee Raises exercise.
• If you find hard time holding your arms raised up, take it as sign that you need to strengthen your shouders and upper back and work on your flexibility as well.

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