You want to have flat abs? Then check-out these stand-up exercises for flat abs. These 6 exercises when done and combined with a good amount of sleep and adequate nutrition, will help to build muscles, promote muscle endurance and improve your balance.

Equipment

  • Moderately heavy dumbbell or medicine ball (about 70-80% of your one-rep max)
  • Wristwatch or stopwatch
  • Water bottle
  • Bench or chair

Guidelines (Think Six-Pack)

  • Do all six exercises in a span of six minutes (Do six supersets. Perform only one set per exercise without rest in between exercises)
  • Perform six repetition per exercise
  • Rest for a minute or two after completing all six exercises to hydrate. Repeat the six-minute cycle
  • Start with an upper- and lower-body warm-up.

Stand-Up Exercises

1. Single-Leg Squats

Hold medicine ball or dumbbell overhead. Do Single Leg Squat six times, then switch legs. This exercise strengthens core muscles (abs, lower and middle back); hips, quadriceps, shoulder, hamstrings and arm muscles and helps promote balance.

2. Side Lunges and Press Outs

Press dumbbell or ball away from your chest while lunging laterally right. Continue with the chest presses and lunge for five more times and then six press-outs and lateral lunges. The mucscles worked in this exercise are oblique muscles, core mucles (upper and lower abdominal), hips, hamstrings, quadriceps, triceps and chest.

3. Dumbbell Cross Rows

First assume the athletic position with medicine ball or dumbbell in right hand. Then bend your kness and while slowly lowering dumbbell across your body toward your left ankle, pause for a second and then pull dumbbell up toward waist. Repeat this five times. Finally switch dumbbell in your left hand for six rows toward right ankle. This exercise helps build your biceps, abdominal muscles and your lower, middle and upper back muscles.

4. Step-Ups and Press-Ups

First step is to place your right foot on a chair while holding the ball at chest level. Then push off with right foot and lift left leg off the ground while also pressing ball overhead. You should repeat this five times then switch to left foot step-ups. This exercise is a good upper and lower body muscle endurance builder,

5. Farmer’s Walk

First hold dumbbell in your right hand and walk forward six steps. Then switch hands and walk backwards in six steps. This exercise promotes core stability while forcing the side.

6. Ball or Dumbbell Woodchops and Twists

First assume the athletic stance while holding the ball overhead. Then drive the ball through the legs while bending your knees and extending your hips. Then stand-up and bring the ball at chest level while rotating from side to side. Repeat this five times. The muscles worked in this exercise are your hamstrings, quadriceps, hips, obliques, arms, core and shoulders. This also includes the muscles in upper, middle and lower back.