In today's Fitness Friday mini workout, I'm giving you some ab exercises that you can easily do anywhere. All it requires is that you stand up. Seriously. That's all you have to do to get started. So if you're working at the office right now or plopped down on the couch, stand up. Let this serve as your reminder to get yourself up out of wherever you're sitting and move your body today. Ready to get started?
Fitness Friday 12/4
All you need to do is stand up out of your chair and time yourself for 1 minute of each of these moves. It's that easy!
Hip Hinge Sweeps - (I didn't have a better name for these...) Start standing with your fingers lightly behind your head, elbows out. Hinge at the hips (bend forward) with a flat back, and stop halfway down, engaging your abs. From here, sweep your upper body to the left, then back to center, then over to the right, back to center, then raise yourself back up to standing straight. That whole time remember to keep your back flat (no bend in the spine) and focus on engaging your abs as you rotate. Continue the pattern for 1 minute.
Standing Side Crunches - place your left hand on your hip and the right arm extended up overhead. From here, bring your right knee up and right elbow down to meet in the middle, engaging your obliques as you crunch. Extend both back to starting position. Keep crunching for 30 seconds on the right side, then switch to the left for 30 seconds.
Marching Knee Presses - stand straight up, feet about hip width apart, elbows bent by your sides, hands out with palms facing the floor. Lift one knee up to meet your hands and press against yourself (knee against hands and hands against knee). Hold that position for 10 seconds, engaging your abs as you create resistance. Lower that leg back down and repeat on the other side for 10 seconds. Alternate legs, holding the press for 10 seconds each for 1 minute total.
Remember to go through that 2 more times for the full workout, and try to fit it in 2 more times today! Bonus points for getting your coworkers, friends, and/or family involved, too!
Readers: chat with me! Do you have any favorite standing bodyweight exercises? How do you get your movement in during your work days? What's everyone up to this weekend?