As a fitness editor, there’s nothing quite like that intense core burn you feel after holding a plank for a minute. However, when I’m at a bustling gym or taking my workout outdoors now that the weather is lovely, I often find myself wanting to trade those planks and push-ups for some standing ab movements.
Don’t be fooled into thinking standing ab exercises are an easier option. In fact, they offer an incredible way to engage the muscles in your midsection. By working against gravity to maintain your body’s stability while in motion, you’ll find that your core is being challenged just as much—if not more—than it would be when performing traditional sit-ups or crunches while lying down.
This particular workout incorporates a dumbbell, which adds an extra layer of resistance. So, grab a dumbbell and prepare for some serious oblique burn!
### What is the Standing Abs Workout?
**10 Minute Dumbbell Standing Abs Workout (High Intensity Strength) – YouTube**
The workout is brought to you by YouTube trainers Juice and Toya, featuring a sequence of eight exercises. Each exercise is performed for 30 seconds, with a quick 10-second breather before diving right back in for another 30 seconds.
Every single exercise utilizes a dumbbell, so having a set of adjustable dumbbells on hand will be beneficial. At the beginning of the workout, Juice and Toya suggest using a dumbbell weighing between 2-25 lb (2-12 kg), but it’s essential to select a weight that feels right for your body.
Remember, the ideal weight should push you, but not to the point of being impossible to lift by those final few reps.
This workout is designed to be followed in real-time. While there aren’t any form cues or instructions provided, you can certainly pop in your favorite workout playlist and groove along as you sweat it out!
If you’re new to exercise, or if you’re resuming workouts after an injury or having a baby, it’s wise to consult a personal trainer to ensure your form is on point. If that’s not an option, consider doing the workout near a mirror to check your posture—avoid hunching over or arching your back during movements.
Control is key; if that means reducing the dumbbell weight, then do so. You can achieve all the benefits while minimizing your risk of injury.
This workout is accessible for all fitness levels. In the video, Toya is three months pregnant, but if you’re expecting, always consult your doctor or midwife before starting any exercise routine.
For total beginners, a lighter dumbbell is recommended. For those more accustomed to strength training, consider increasing the weight or repeating the circuit for added intensity.
### My Experience with the 10-Minute Standing Dumbbell Ab Workout
I rolled out my exercise mat, picked up a pair of 10 lb dumbbells, and dove into this workout between my meetings. Here’s how it went:
#### My Obliques Were on Fire
This workout emphasizes standing side crunches and woodchops, and I could undoubtedly feel my obliques screaming by the end of the 10 minutes. The obliques, which run along the sides of your torso, play a vital role in stabilizing and supporting your core.
You might have seen claims on TikTok suggesting that working your obliques can widen your waist—this is a myth! These muscles are essential for rotations and twists, so conditioning them is a must.
#### Full-Body Engagement
Many of the exercises incorporated both my upper and lower body, rather than solely focusing on my core. This combination turned the workout into a full-body routine, which I genuinely appreciated. When short on time, I typically lean towards compound movements like squat thrusters or deadlifts that target multiple muscle groups. This workout has definitely earned a spot on my regular rotation.
#### A Greater Challenge than Mat Workouts
While I usually turn to Pilates for core workouts, this exercise got my heart rate up and burned more calories than my usual routine of crunches and toe taps. I had to concentrate on maintaining balance and control, especially on my weaker left side, and I felt like I was pushing myself from the outset.
Of course, my abs looked just the same afterward—with visible abs taking more than just 10 minutes of standing crunches to achieve, focusing on reducing body fat percentage will be essential if that’s your goal. Still, I could definitely feel the effort in my core while sitting back at my desk just an hour later.
In just 10 minutes, it’s a quick workout that can easily fit into your lunch break, and is suitable for any fitness level. So, what are you waiting for? Grab a dumbbell and give this workout a shot!
Priyam Gera