Even though you can get a great workout while lying down, there are many good reasons to do exercises while standing up. First, it will be harder because you will be going against the force of gravity. You will have a chance to use your body in a more challenging way without falling over. Also, doing exercises while standing will help you avoid neck pain, which is often caused by doing exercises on the floor.
Below are some of the best standing exercises you can easily perform at home to work and tone your legs, stomach, arms, and even your back.
Reverse chop
- Place your feet about the width of your hips.
- Hold a water bottle, a ball, or a weight at chest height in front of you.
- Now, let your knees bend naturally as you lower the bottle to the side and outside of your foot.
- On the other side, lift the bottle over your head.
- Do 10 reps on each side, and if you want to make it harder, speed up.
Step back jacks
- Stand up straight by putting your feet together.
- Put your right foot back and raise your hands.
- Go back to where you started and do the steps more quickly.
- Make sure that you bend your knees every time you take a step.
Leg kicks
- Stand tall and kick out and up with your left leg.
- As you kick it, swing your right arm down, around, and up again so you land on your big toe. It looks like your arm is making a circle.
- Next, bring your leg down and kick your right leg, touching it with your left arm.
- Complete 20 reps on each side.
Ballet side extension
- Start by standing still on the right leg. Make a small bend in your knee and put your hands on your hips.
- Bend your left knee and pull your left leg across your body to lift it.
- Now open the leg out to the side and make sure it’s straight.
- Repeat 15 times per leg.
Standing reverse fly
- Grab a scarf or a band around the middle.
- Make sure to keep a flat back and a still torso.
- Now, spread your arms wide and keep your elbows straight.
- Go back to where you started and do it again.
Forward leg swings
- Stand with your feet about where your hips are.
- Stand still on one leg and move the other leg back and forth. Do it in one motion.
- Change sides and do it again.
- Perform 10-20 repetitions on each side.
Standing stabilization
- Stand with your feet about hip-width apart and hold a ball, water bottle, or dumbbell in front of your chest with both hands.
- Keep your arms straight and your shoulders down. Rotate your upper body to the right and back to the middle.
- Perform 10 reps on each side.
Standing side crunch
- Stand with your feet a few inches farther apart than your hips.
- Get a water bottle or a dumbbell and put your arms in the shape of a goalpost.
- Now, tighten your core and bring your left elbow to your left thigh. To do a side crunch, bend at the waist.
- Make sure to keep your shoulders and arms in the same place when you get back to the starting position.
- Do each side for 1 minute.
