5 menus to push your abs while standing! Introducing some tough but effective exercises!

Most abdominal training is done lying on the floor, but as the number of repetitions increases, the neck and lower back become more painful than the abdominal muscles, and it is sometimes difficult to push hard enough. In such cases, I recommend “standing abdominal training,” which is relatively easy on the neck and back. In this article, personal trainer Mr. Taiyama Matsuura gives us a lecture on the menu and some tips.

Supervision

Taizan Matsuura

In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.

Standing Sit-ups (1) “Standing Neat Toe Elbow”

The “knee to elbow” is an exercise in which you get down on all fours on the floor and bring your elbows and knees together. This is a standing version of the knee elbow. By raising the knees firmly to the waist and adding a strong twisting motion, the lower part of the abdominal muscles and the flanks can be stimulated. The oblique abdominal muscles, which are the muscles of the flanks, are indispensable for creating a narrower body, so if you are aiming for an inverted triangle body, you should definitely try this exercise.

Stand with your feet about shoulder-width apart and your elbows taut with your hands by your head. From this position, raise your knees high while twisting your body so that your right elbow and left knee are attached to each other. First, drive the left side of the body firmly with the combination of right elbow and left knee, and then drive the right side of the body firmly with the combination of left elbow and right knee. It is recommended that you do this until you reach your limit.

What are the tips for getting a good workout for the abdominal muscles with standing knee-to-elbow?

Trainer
Mr. Taizan Matsuura

As with all abdominal muscle exercises, the basic premise is to move the body carefully, because if you build up momentum, the stimulation to the abdominal area will be weakened. In this exercise, it is important to carefully perform the twisting and knee lifting movements. Raise your knees higher than your navel as if you are going to pick up with your knees to drive the abdomen firmly. It is also important to be aware that the elbows should always be pointing outward.

Standing Sit-ups (2) “Side Knee Pump”

The side knee pump is familiar from certain boot camps. This exercise is known for strengthening not only the rectus abdominis muscles in the front part of the abdomen, but also the iliopsoas muscles, which are located deeper in the abdomen. It is said that strengthening the iliopsoas muscle stabilizes the position of the pelvis, which not only improves posture but also enhances athletic performance.

With your feet about shoulder-width apart, take only your right leg back 1 to 1.5 paces and stand with your hands crossed at about the same height as your face. Then, as if doing a jumping knee kick, push the lowered right leg up high and bring both hands close to the knee. This exercise should also be performed one leg at a time.

How do you make sure the side knee pump works your abdominal muscles properly?

Trainer
Mr. Taizan Matsuura

The rectus abdominis muscle is the muscle that connects the ribs to the pubic bone. You can get a sense of contraction by working with the image of bringing those bones closer together. And to do this, it is important to be aware of the line of sight. When you raise your knees and lower your hands, pull your chin back and direct your eyes toward your abdomen to round your body and work the rectus abdominis muscle firmly.

Standing Sit-ups (3) “Side Bends”

Side bends are a classic workout for strengthening the flanks using dumbbells. Because the movement itself is simple, it is common to see many people, from beginners to veterans, practicing it at the gym. However, there are many points to keep in mind even in such a simple movement. The first step is to master proper form.

With your feet shoulder-width apart, hold a dumbbell in one hand and place the other hand on your head. The main target is the side of the abdomen of the hand resting on the head. First, roll your body sideways to the side holding the dumbbells and stretch the side of your body fully. Once the muscles are stretched well, roll over to the other side of the body as if you were crushing the side of the head. Repeat this action to work out one side at a time.

What is the trick to get the side bends to work the abdominal muscles properly?

Trainer
Mr. Taizan Matsuura

It is often seen that the pelvis moves as the body is rolled over. This does not work on the side of the body, so make sure to fix the pelvis so that it does not move as much as possible. It is also important to feel the weight of the dumbbells firmly in your side. Although it is necessary to use heavy dumbbells to load the flanks, be careful to set the weight of the dumbbells too heavy, as your grip strength will reach its limit first.

Standing Sit-ups (4) “Standing Dumbbell Twist”

This is a standing dumbbell twist that is usually done on your back. It is recommended for beginners because it is less damaging to the lower back than doing it on the back, and it also keeps the body relatively unshakeable. If you do not have dumbbells, you can use plastic bottles filled with water or sand as substitutes.

With your feet shoulder-width apart, grasp the dumbbells with both hands and raise them to about shoulder height with elbows straight. From there, swing the dumbbells to the left and right while maintaining a wide range of motion. Again, do not set the number of repetitions for this exercise, and do it until your sides reach their limits.

What is the secret to getting the standing dumbbell twist to work your abs properly?

Trainer
Mr. Taizan Matsuura

The key is to move the dumbbells from side to side while keeping the pelvis as fixed as possible. To do this, focus on your lower body, which is your foundation. If the knees are bent, the pelvis is more likely to move. If the knees are straight and fixed, the pelvis is more likely to be fixed in position.

Standing Sit-ups (5) “Standing Tube Crunch”

If you want to achieve the six-pack that everyone aspires to, you want to incorporate crunch-type events that can approach the rectus abdominis muscles. However, crunches are generally performed on the back, and since the head is lifted, the neck tends to reach its limit first, making it difficult to push the abdominal muscles hard. In such cases, I would like you to try this standing tube crunch. The reason why I recommend it is because it is done in a standing position, so you don’t have to worry about neck pain, and the “the more it stretches, the higher the load” characteristic of the tube allows you to give the maximum load to the fully contracted abdominal muscles.

Set the tube so that the tension is applied from above* and place your hands next to your head, grasping the ends of the tube. The feet should be about shoulder-width apart. Next, exhale and roll your upper body forward as if you were curling up. Stop when the abdominal muscles are fully contracted, and slowly raise the body while feeling the tension of the tube. Repeat this movement. Incidentally, it is also possible to kneel.

What is the secret to getting a good workout for your abs with standing tube crunches?

Trainer
Mr. Taizan Matsuura

It is surprisingly important to exhale fully. If there is still air in the lungs, the body will not be fully rounded and the abdominal muscles will not contract. Also, when bringing the body back up, do so in a controlled motion. Be careful not to rely on the force of the tube to return the body, as this will release the load.

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