>
Abs and Core Workouts, Home Workouts, Leg and Butt Workouts

Badass Standing Workout for Abs and Lower Body – 10 Minutes Only

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

If you want to tone your abs and build your lower body muscles, do this standing workout that requires no equipment every day. #lowerbody #ab #workout #focusfitness

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.

How to do Butt Kicks

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.

How to do cross jacks

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.

How to do Prisoner Squats

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.

How to do Narrow Squat to Side Kick

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.

side lunges

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.

How to do diamond Kicks

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.

Static Lunge

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.

Romanian single leg deadlift

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.

How to do High Kicks

Standing Bicycles

Standing bicycles activate your rectus abdominis and oblique muscles. Make sure your elbow touches the opposite knee in each rep.

How to do Standing Bicycles

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.

Start the fat blaster sequence today