15 Minute Standing Ab Workout: No Crunch Core Exercises

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Hi Everyone!

It’s workout time! By popular request I have a new Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity.

When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)

As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!

I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.

I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn.

Have fun!

PS: My Sports Bra is from www.affitnity.com. You can always get 15% off your total purchase with the code BenderFitness at checkout.

Set your Interval Timer for 15 Rounds of 10/50.

  1. Extended Toe Touch-Right
  2. Extended Toe Touch-Left
  3. Weighted Core Rotation
  4. Oblique to Flat Back Reach-Right
  5. Oblique to Flat Back Reach-Left
  6. Sumo Knee Twist-Right
  7. Sumo Knee Twist-Left
  8. Warrior III Balance Crunch-Right
  9. Warrior III Balance Crunch-Left
  10. Leg Extension Stretch-Right
  11. Leg Extension Stretch-Left
  12. Sweeping Lunges-Right
  13. Sweeping Lunges-Left
  14. Chair Twist-Right
  15. Chair Twist-Left

Repeat 1-4X

13 thoughts on “15 Minute Standing Ab Workout: No Crunch Core Exercises

  1. Anonymous

    Thank you for this! I’ve been struggling to find crunchless workouts to do so that I don’t exacerbate my post pregnancy abdominal separation. I will definitely try this one!

  2. I just found you through BodyRock and love this workout. I also watched some of the beginner stuff with your brother-in-law. I was wondering how you (or any online fitness personality) plan your workouts? I saw that you do track with the school kids, which is super terrific. I’m just trying to find out more about which fitness personality to follow. Bodyrock seems to be to hard for me. Do you have a link so we can get workout notifications emailed?

    • benderfitness

      I don’t currently have an e-mail notification system, but that’s a great idea. I will look into it. 🙂 I plan my workouts based on getting a fully balanced, and rounded workout week. I incorporate higher intensity days with lower intensity or rest days. It’s a fine line between challenging yourself with a workout program and overtraining. I have a list of articles I want to write for the blog and I will add an article about structuring your workout week. 🙂

  3. Anonymous

    LOVE IT!!! As crunches are so bad for our pelvic floor and i have had surgery on my pelvic floor and my pelvic floor physio says NO crunches ever, these are more tools for my workouts when it comes to those darn crunches!!!!

  4. Anonymous

    This workout could not have come at a more perfect time. I recently injured my neck and I’m ready to start some modified workouts. Loving your standing work out section at the moment. Thanks! Missing my burpees 🙁

    • benderfitness

      I hope you feel better soon! Give yourself the full time to heal. It will be worth it. I had to take a month off after being rear-ended and sustaining some whiplash. It was tough not being able to work out, but I haven’t had any lingering issues, so it was worth it.

  5. Hi! I love your standing workouts. I have started doing these every day, even at the office! So good when you can’t be on the floor because of circumstances. Thanks for making this available.

  6. Shaela Haney

    I really felt this in my back. I needed this to strengthen my core. Did 2 rounds with a mile walk today. 12 weeks pregnant so this really helped my core which I feel is getting weaker by the week.

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