The 15-Minute Standing Abs Workout Plan
Ten Simple Core Exercises to Firm, Tone, and Tighten Your Midsection
Second Edition
Dale L. Roberts
2019
The 15-Minute Standing Abs Workout Plan: Ten Simple Core Exercises to Firm, Tone, and Tighten Your Midsection
All rights reserved
Original publication date October 17, 2015
Copyright 2015 One Jacked Monkey, LLC
Second edition publication date May 15, 2019
All photos courtesy of Kelli Rae Roberts, October 2015
No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without the permission in writing from One Jacked Monkey, LLC.
Disclaimer
This book proposes a program of exercise recommendations. However, all readers must consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. This book is intended for an audience that is free of any health condition, physical limitation or injury. The creators, producers, participants, advertisers, and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area that is used should be thoroughly inspected ahead of use as free of danger, flaw or compromise. The user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.
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Introduction
When I was a personal trainer, I received a lot of requests to tone up and firm the mid-section. So, The 15-Minute Standing Abs Workout Plan is my best solution to easily accommodate most everyone. This book is for anyone looking to use effective abs exercises, regardless of their fitness experience. Whether youre a beginner or an athlete, if you can stand, then you should be able to perform these exercises.
Rather than spend tons of money and time on fancy exercise equipment, you have these exercises wherever you go and use them whenever you want. These standing abs exercises are excellent as active recovery between sets during a workout or as a standalone workout.
In fact, these exercises are my morning routine and combine for a tremendous go-to workout when I'm pressed for time. Doing these exercises gets my blood pumping, my energy revitalized and my day kick-started in a significant way. If youre new to working out in the morning, give these exercises a shot.
I wont make outrageous claims or promise you stellar results from these exercises. However, if you incorporate these recommendations into a daily routine, youll feel good about yourself, carry yourself better and feel accomplished once you master them.
Benefits of These 10 Exercises
When performed daily, the 10 standing abs exercises bring some advantages including:
1. A firmer midsection
2. Definition and muscle tone in the core area
3. More lung power
4. More stamina in athletic activities
5. Less risk of injury
Standing Versus Sitting or Lying Down
You burn more calories when youre standing than when sitting or lying down. When you stand, you have to activate more muscles than when youre seated or lying. If you want to get the most from your exercises, then do them standing instead of sitting or lying.
In a recent summary of a 12-year study held at the Pennington Biomedical Research Center, the association between daily standing time and death among 16,586 adults revealed standing may not be dangerous to your health. In fact, the risk of death significantly decreased with higher levels of standing as opposed to excessive sitting. This seems rather simple information everyone should know, right? Exactly!
This report further confirms what weve suspected all along. Standing is far better for your health as opposed to sitting. With the 10 standing abs exercises, youll implement movements from a standing position to strengthen your mobility or your ability to move or walk. It only makes sense if you want to function better while standing, then you should work out from a standing position. In my opinion, its highly unlikely that writhing about on the floor will do much good for your ability to stand and function from a standing position. So, stick with what sets you up for the greatest success. Stand up and exercise.
Hey, lets face it. Its not always fun to get down to the floor when you have to do a few sets of an abs exercise. Afterward, you still have to get back up to your feet. Though most active adults may not find getting up and down an inconvenience, there are some who find this movement difficult. Eliminate the extraneous work and simply stay on your feet. Then, when you have built more strength and stamina, floor exercises are complimentary to your normal exercise routine.
Using More than Your Abs
Isolated training, or specifically targeting one muscle group for exercise, isn't all it's cracked up to be. Unless youre a fitness or bodybuilding competitor, targeting one muscle in a workout isnt functional in your everyday life. You need something better suited to your lifestyle. And, the exercises need to serve multiple functions when you do them, such as:
1. Burn calories all exercises burn calories which, in turn, burns fat so you get the lean figure youve always wanted.
2. Saves time exercising should fit your schedule, so you should do something with a reasonable time investment.
3. Have the most benefits any exercise you perform should get the most results in the least time. When you utilize more muscle, you burn more calories.
4. Be safe any workout you do shouldnt compromise your safety.
5. Be functional exercise should mimic movement you would normally do throughout your day to move more efficiently and possibly decrease the risk of injury.
Though this books title insinuates only ab exercises, the 10 movements do more than isolate your abdominal muscles. When done correctly, each exercise trains a part of the core. The exercises in this book build a solid midsection while strengthening your spine in the process. And, these results have far more long-term benefits than just abs-specific training.
What is the Core?
These days, when it comes to health and fitness, the word core" is thrown around a lot. However, few people seem to know what the core is and how it pertains to their health. Additionally, once someone has a basic understanding of what the core is, not too many people know how to train it effectively.
The core, also known as the trunk, is all the major muscles that move, support and stabilize your spine. This area includes the abdominal muscles from the front of your body wrapping all the way around to the back. This includes the smaller muscles along the spinal column that aid in stabilizing and keeping your body upright.
The core muscles help you bend forward, stand upright, bend backward and sideways, twist, draw your stomach in and stabilize your spine during any movement. The overall development of your core determines what you can accomplish in your workouts. The 10 standing abs exercises address the core in many functions and directions, getting the most advantages for your core from a standing position.
