4 Standing Ab Exercises That Flatten Your Stomach in Just 5 Minutes Daily

Why These Standing Exercises Are Perfect For Women Over 40

As we age, our bodies change in ways that require us to adapt our fitness routines. "Our bodies change as we get older, we've had kids, we're on or we have been on the menopause and things just don't work as they used to," explains Petra, "so we need to exercise differently."

The beauty of these standing exercises is that they don't require getting up and down from the floor. Petra points out that these moves are "really effective and will pull that tummy in," with the added bonus that "you can do them anywhere."

The Hidden Benefits Beyond a Flatter Stomach

Before diving into the exercises, it's important to understand why core strength matters. "By strengthening, tightening and toning our core, you'll reduce the risk of back pain and injuries," says Petra.

A strong core also helps support your pelvis, lower back, and hip muscles, improving balance and stability. "You'll be less likely to fall over and it also allows for a solid firmer centre making you less likely to suffer from any back pain," Petra adds. Read on for the 5-minute standing ab workout.

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1. Standing Crunches

This exercise works all the muscles at the front of your abdomen and is particularly effective for that stubborn lower belly area.

How to do it:

• Stand with feet hip-distance apart
• Raise your arms straight up in the air
• Lift one knee while simultaneously pulling your arms down into a crunch position
• Keep your stomach engaged throughout the movement
• Perform slowly and with control.

"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," says Petra.

Reps: Aim for 30 total reps. Start with 3 sets of 10 if needed.

2. Elbow to Knee

This move challenges the rotation of your core, specifically targeting the transverse abdominal muscles.

How to do it:

• Stand with feet hip-distance apart
• Place your hands by your ears
• In a twisting motion, touch your elbow to the opposite knee
• Keep your stomach strong throughout the exercise.

"This exercise challenges the rotation of our core, working the transverse muscles here at the side," Petra explains.

Reps: Work up to 30 reps in one go. Begin with 3 sets of 10 or 2 sets of 15 if needed.

3. Toe Touches

This simple but effective exercise engages both your abdominals and legs.

How to do it:

• Stand with feet hip-distance apart
• Lift your left leg and touch it with your right hand
• Repeat on the opposite side
• Movement should be slow and controlled.

"Don't worry if you can't touch your toes," Petra reassures, "touching your knee or your shin is just as good."

Reps: Aim for 30 reps in one set followed by a 15-second break. If that's too challenging, 15 reps will also be effective.

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4. Forward Punches

This dynamic exercise works the transverse abdominal muscles while also getting your heart rate up.

How to do it:

• Stand with feet wider apart
• Keep knees slightly bent
• Punch from side to side, twisting your torso
• Squeeze your stomach as you twist
• Extend your arms as if reaching for the opposite side of the room.

"I really love this exercise. It's great for fitness, it gets the heart going and it gets a sweat on," says Petra.

Reps: Perform 30 counts without stopping if possible.

Put It All Together For Maximum Results

Combine all four exercises for a quick yet effective core workout:

1. 30 reps of standing crunches

2. 15-second rest

3. 30 reps of elbow to knee

4. 15-second rest

5. 30 reps of toe touches

6. 15-second rest

7. 30 reps of forward punches.

"These four moves combined will give you a great five-minute workout that you can do anywhere," Petra says. "For example, if you have a few minutes spare at work or home, you can stand up and get this workout done."

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Make These Exercises Part Of Your Daily Routine

The key to seeing improvement in your midsection is consistency. "Remember if you want real results then you have to stay consistent with this workout," advises Petra. To make it more enjoyable, she suggests putting on your favorite music while exercising.

"I'm not saying these are the only ab exercises you should do," Petra clarifies, "but if you include them in your daily routine two or three times a week or whatever you can do, you are going to see results in your waistline, in your health, your body and your strength."

Don’t Forget About Healthy Eating

For optimal results, Petra recommends increasing your daily activity, reducing sitting time, and following a healthy diet. "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach," she adds.

Start these four simple exercises today and take the first step toward a stronger, flatter midsection in just 5 minutes a day—no matter your age.