Do you want to build a lean and strong physique? Well, today’s workout will bring you closer to your dream body.
It mainly targets your abs, leg, and glute muscles. It will also activate your arms, shoulders, and lower back.
You don’t have to lie on the floor at any point during the workout. You’ll perform each exercise while standing, which will allow you to quickly transition from one exercise to the other.
In fact, you should take advantage of standing workouts if you want to improve your balance. Performing unilateral standing exercises such as Romanian single leg deadlift builds balance and stability.
As usual, watch the demonstrations below the video to learn proper form for each exercise.
Badass Standing Abs and Lower Body Workout
Here’s a breakdown of the 10-minute standing workout for abs and lower body:
Butt Kicks – 30 Seconds
Cross Jacks – 30 Seconds
Prisoner Squats – 30 Seconds
Rest 20 Seconds
Narrow Squat Side Kicks – 30 Seconds
Side Lunges – 30 Seconds (Each Side)
Rest 30 Seconds
Diamond Kicks – 30 Seconds
Static Lunges – 30 Seconds (Each Side)
Rest 30 Seconds
Romanian Single Leg Deadlift – 30 Seconds (Each Side)
High Kicks – 30 Seconds
Rest 30 Seconds
Standing Bicycles – 30 Seconds (Each Side)
Sumo Jump Squats – 30 Seconds
Butt Kicks
Butt kicks are an excellent warm-up exercise. They activate your lower body muscles and increase circulation in your entire body.
Start this exercise slowly and then gradually increase your intensity.
Cross Jacks
Cross jacks are surprisingly good at activating your shoulder muscles. They’ll also improve your coordination.
Remember to land on the balls of your feet to reduce the impact on your ankles and knees.
Prisoner Squats
Prisoner squats build your quads, hamstrings, glutes, and lower back muscles. Look forward and keep your back straight while doing this exercise.
Also, make sure your knees don’t extend past the toes as you squat. And lower your butt until your thighs are parallel to the floor or lower.
Narrow Squat Side Kicks
You may find narrow squats more challenging than regular squats because they require more balance. The sidekick activates your hip muscles and improves inner thigh flexibility.
Side Lunges
You have to love side lunges. They improve lower body flexibility while building your thigh and butt muscles.
Make wide strides sideways in order to perform the exercise properly. When getting in the side lunge position, lower your butt instead of bending the knee forward.
Diamond Kicks
Diamond kicks are a phenomenal plyo exercise. They’ll leave you feeling energized but out of breath.
Kick your feet as high as possible in each rep and keep your torso upright.
Static Lunges
Static lunges build your hamstrings, glutes, and glutes. Lower your body until the rear knee almost touches the floor and then rise until both legs are straight.
Romanian Single Leg Deadlift
This amazing exercise improves balance while stretching strengthening your hamstrings.
Keep your back straight and the supporting knee slightly bent. Keep the active leg straight.
Bend forward until your leg and torso are parallel to the floor.
High Kicks
High kicks may feel effortless but they’re actually great for loosening your hamstring.
Kick as high as possible and avoid lifting the heel of the supporting leg as you kick.
Standing Bicycles
Standing bicycles activate your rectus abdominis and oblique muscles. Make sure your elbow touches the opposite knee in each rep.
Sumo Jump Squats
Regular sumo squats are amazing but adding a jump to this exercise makes it extremely effective.
Keep your feet wide apart and land on the balls of your feet. Keep your back straight throughout.
Combine this workout with the unique fat-burning exercises in the fat blaster sequence. This sequence advances to more challenging workouts as you get fitter, allowing you to burn fat and build muscle in the shortest time humanly possible.
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