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7-Minute Standing Ab Circuit Workout

By: Lindsey Bomgren, CPT | October 5, 2023

Strengthen and define the entire core with this fast ab circuit workout. Eight of the most effective ab exercises targeting the lower abs, upper abs and obliques – all from a standing position. No equipment needed for this bodyweight core burnout.

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Build a strong core with this quick standing ab circuit workout.

You’ve loved our previous standing core workout with weights and dumbbell standing ab exercises, both which targeted the core from a standing position using a set of weights.

Today’s workout challenges the core in a new way using just your bodyweight.

Ab circuit workouts combine a series of complimentary ab exercises, each focused on a different part of the abs. This results in a well-rounded ab workout that targets every muscle in the core.

Standing ab exercises are particularly functional, challenging your core muscles to stabilize the trunk of the body in the same way they do in many of your daily movements.

This leads to improved coordination, better balance, and a stronger core in your everyday life.

standing oblique crunch exercise shown by two women as part of best ab circuit workout

Ab Circuit Workout FAQs

What Is A Circuit Workout?

Circuit training is a workout format that alternates between different exercises with minimal rest between exercises. This style of training is extremely effective because you are able to complete a high number of reps in minimal time. Popular types of circuit workouts include full body circuits, leg circuits and HIIT circuits.

Is Circuit Training Good for Abs?

Ab circuits are an effective way to build strength and definition in the core. Combining different ab exercises in one circuit is a great way to strengthen the core from multiple angles.

What Is The Best Ab Exercise?

The best ab exercises are ones that strengthen multiple core muscles at once, such as planks or dead bugs. These muscles include the erector spinae (lower back muscles), obliques (muscles along the sides of the body), rectus abdominis (“six-pack abs” muscles), transverse abdominis (deep core muscles), and posterior and anterior deltoids (back muscles).

two women performing high knees as part of standing ab circuit workout

7-Minute Ab Circuit Workout

Eight bodyweight standing ab exercises to strengthen your core and add muscle definition to your midsection.

Add this standing abs workout to your weekly workout routine 1-2 times a week to build muscle and improve endurance. I recommend alternating this workout with our other ab workouts to avoid workout boredom.

Workout Equipment:

No equipment needed, just your bodyweight.

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woman performing a standing toe touch as part of ab circuit workout

Workout Instructions:

Follow along with the guided Standing Abs Circuit on YouTube, led by certified personal trainer and certified fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Standing Ab Exercises
  • Timed Intervals (40 seconds of work, 10 seconds of rest)
  • Repeat All 8 Moves x 1 Set (No Repeats)
6 Effective Core Exercises You Can Do Anywhere (No Planks)!

Workout Outline

  1. Standing Knee Drive and Rotation (Right)
  2. High Knees
  3. Standing Knee Drive and Rotation (Left)
  4. Squat and Front Toe Touch
  5. Deadlift Hinge and Toe Tap
  6. Oblique Crunch and Opposite Arm Punch (Right)
  7. Bob and Weave and Two Crossbody Jabs
  8. Oblique Crunch and Opposite Arm Punch (Left)
two women performing a crossbody punch as part of ab circuit workout

Prefer to Watch On YouTube?

youtube icon Ab Circuit

6 Standing Ab Exercises

Standing Knee Drive and Rotation

Targets: Deep transverse abdominals, obliques, upper abs and lower abs.

two women performing a standing crunch with an oblique rotation as part of ab circuit workout

How To Do Standing Knee Drives and Spinal Rotations

  1. Start standing with feet hip-width distance apart, shoulders stacked over hips and pelvis slightly tucked to engage the core.
  2. Transfer your weight into your left foot, then exhale as you drive your right knee up towards your chest.
  3. As your knee drives up, rotate your shoulders to the right, crunching through the right side abs.
  4. Slowly and with control, lower your right foot to tap the ground, straightening your upper body so your shoulders now face the front of the room, returning to starting position.

Modification: Option to omit the spinal rotation, performing a standing knee drive instead.

High Knees

Targets: Legs, quads, glutes, hamstrings, hip flexors, calves and core.

Knee drives improve muscular endurance, balance, power, and coordination.

two women performing high knees as part of ab circuit workout

How To Do High Knees

  1. Stand with feet hip-distance apart, shoulders stacked over hips. Slightly tuck the pelvis to brace your core.
  2. Drive your left knee up in line with your left hip.
  3. Then alternate the movement. As you bring your left foot back to the ground, drive your right knee up in line with your right hip.
  4. Repeat, alternating the knee that drives up. Core is engaged the entire time.

Modification: Slow down the movement, performing alternating knee drives.

Squat and Front Toe Touch

Targets: Lower abs, rectus abdominis, obliques, hip flexors and quads.

The core acts as a stabilizer as you reach across the midline of your body.

two women performing a squat and front toe tap as part of ab circuit workout

How To Do Squats and Front Toe Touches

  1. Start standing, feet hip-width apart, shoulders stacked over hips. Option to place your hands behind your head, elbows out wide.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Then, drive through your heels to stand tall, returning to a standing position.
  4. As you stand tall, kick your right leg forward, aiming to keep your leg as straight as possible. Bring your opposite (left) fingers to tap your right toes at approximately waist level.
  5. With control, return your right foot to the ground, and lower into a squat position.
  6. Repeat, this time kicking forward with your left foot and tapping your left toes with your right fingers.

Modification: Keep knees bent, performing a knee tap rather than a toe tap.

Deadlift Hinge and Toe Tap

Targets: Gluteus maximus, hips, hamstrings, calves, lower back and core.

two women performing deadlifts and toe taps as part of standing ab workout

How To Do Deadlift Hinges and Toe Taps

  1. Start standing, feet hip-distance apart, shoulders stacked over hips.
  2. Hinge at the hips as you push your glutes back towards the wall behind you, performing a deadlift.
  3. As you hinge, reach your right fingers towards your left toes, lowering until you feel a stretch along the back of your legs.
  4. With control, press through your heels to stand tall, returning to the starting position.
  5. Repeat, this time reaching your left fingers towards right toes as you hinge over.

Oblique Crunch and Punch

Targets: Upper abs, lower abs, obliques, transverse abdominis, back, shoulders and hip flexors.

two women performing an oblique crunch and punch as part of ab circuits

How To Do Oblique Crunches and Punches

  1. Start standing, feet wider than hips, core engaged. Transfer most of your weight to your right foot, kick-standing your left toes.
  2. Crunching through your left obliques (left side of the torso), bring your left knee and left elbow to touch at approximately waist-height.
  3. Then, return your left toes to the floor and rotate towards the left, right toes pivoting and right heel floating off the ground as your hips rotate towards the left wall.
  4. As you rotate, perform a crossbody punch with your right arm, punching your right fist across your body to the top left corner of the room.
  5. Continue this pattern, alternating one oblique crunch with one crossbody punch.

Bob and Weave and Two Crossbody Jabs

Targets: Inner thighs (adductors), outer thighs (abductors), glutes, quads, calves, abs and obliques.

two women performing a standing ab exercise as part of ab circuit

How To Do A Bob and Weave and Two Crossbody Jabs

  1. Stand with feet wider than hips, heels in and toes pointing out (sumo squat stance). Bring your hands or knuckles up to “defend” your face in a guard position.
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Then, rotate hips and shoulders towards the right, left toes pivoting and left heel popping off the mat as you face the right wall.
  4. Perform two crossbody jabs with your left arm, punching your left fist across your body directly in front of you.
  5. Reverse the movement, bending your knees to lower into a squat before rotating hips and shoulders towards the left. Right toes pivot as you stand tall, right heel popping off the ground.
  6. Perform two crossbody jabs with your right arm, punching your right fist across your body at eye-level.

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