6 vertical abdominal exercises that will strengthen your core

Training the core is one of the most challenging challenges, but the benefits are clearly visible. Keep in mind that only the well-disciplined achieve a perfectly toned and marked abdomen.

How about going out of the box and giving your abdominal workout a twist? Start off by getting off the mattress and stop thinking about those exercises where you lie on your back, which are good, but not the only ones that will help you mark your abdomen.

Ready to challenge your abdominal muscles by breaking the routine? Try these 6 vertical abdominal exercises to flatten your core .

Ejercicios de abdomen para hacer en posición vertical

Why do vertical abdominal exercises?

When you are standing, you reduce contact with the ground. This forces you to seek greater stability from your body, reaching different diagonals of movements and points of stability.

¿Por qué realizar ejercicios de abdomen de pie?

6 vertical exercises to harden your core

Keep in mind that some of these exercises require you to use equipment such as the ViPR, or failing that, a kettlebell or a medicine ball.

1. Trunk cuts with Halo

  1. As expected, you should stand up to start the routine and your hips should be slightly curved as well as your knees.
  2. Hold the ViPR or tool of your choice right in front of you.
  3. Then lift the ViPR by pushing the weight diagonally across your body, around the back of your head, and then to the opposite side from where you started. Repeat in the opposite direction.

This circular motion exercise with diagonal lines helps to mark the oblique abs and, in unison, requires you to stabilize and find your core.

2. Side bending with resistance

  1. Once standing, try to spread your legs so that they are wider than hip distance, and turn your feet slightly outward.
  2. Extend your arms with the load straight up.
  3. Contract your abs to stabilize your spine before moving to prevent arching in your lower back.
  4. Begin to shift your hips to the right, while the rest of your body and the load (ViPR) go to the left.
  5. Alternate switching to load from side to side and repeat gently. Make sure you don't move the load too far from your body, keeping control of all movements.
Ejercicios de pie con vipr

3. Displacement with resistance

  1. Stand up holding the load at chest level with your elbows aligned with your shoulders.
  2. Position your right foot to perform a lateral lunge, once the right lateral lunge has been performed.
  3. Shift the load to the left while keeping your hips, core, chest, and arms parallel to the ground. Then repeat on the opposite side.
Ejercicios con ViPR para entrenar el abdomen

4. Hanging windshield

  1. Hang from a bar with your legs extended toward the ground.
  2. Then, keeping your legs together, use your core to drive your legs in a circle, clockwise.
  3. Then move in the opposite direction and up around your body, like a windshield wiper.
  4. If you want to increase the level of difficulty, alternate directions with each repetition.

5. "L" pendant

  1. Begin in the hanging position and from there, isolate the mcore by lifting both legs together until it forms an “L” that bends at the hips.
  2. Hold this position for 10 to 30 seconds, then release and repeat.
  3. At the time of execution, it is essential that you keep your legs at the same height and that you do not drop your feet.
Ejercicio de la L colgante para abdomen

6. Alternating suspension knee raises

  1. While in the hanging position with your legs together, direct both knees up and to the right side of your body, bending your knees as you lift as if you were doing a side crunch.
  2. Come back to center before repeating this movement on the opposite side. Don't forget to repeat from side to side.
Ejercicios de abdomen colgado en barra

conclusion

Start by adding any of these vertical exercises to your current routine. Once you've done it, you can do each one consecutively (eight reps) to complete a great circuit.

Choose the options that best suit your needs, but whatever you decide, don't forget to test yourself with these exercises to strengthen your core

References

  • Tavel, R. 6 Upright Abs Exercises That Will Absolutely Crush Your Core. For Bicycling. [Revised April 2019]