Some common machines in ab workouts include the abdominal crunch machine and cable machine. But you don\u2019t have to go to the gym in order to build a defined midsection. In fact, we learned a routine you can do anywhere, anytime.<\/p>\n
We spoke with Elizabeth \u2018Liz\u2019 Hilliard<\/a>, a Certified Pilates Instructor and the Founder and Owner of Hilliard Studio Method<\/a>, and learned seven of the best standing ab moves<\/a> to start this week after 50.<\/p>\n \u201cStanding abdominal exercises train the core the way it\u2019s actually used in daily life by stabilizing the spine while you move, twist, and balance rather than isolating a single flexion movement like a crunch does,\u201d Hilliard tells us. \u201cFor adults over 50, that\u2019s a meaningful advantage. Standing moves reduce the load on the neck and low back, while building the functional balance and rotational strength that reduce fall risk, and they double as light cardio since you\u2019re on your feet the whole time.\u201d<\/p>\n The Standing Ab Routine<\/p>\n Below, Hilliard breaks down her go-to seven-exercise standing ab workout. Here\u2019s exactly how to do it.<\/p>\n<\/p>\n \u00a0<\/p>\n \u200b\u200b\t<\/p>\n \tHigh Knee March<\/p>\n \u201cThe high knee march builds hip flexor strength and single-leg balance while raising the heart rate slightly, making it a great low-impact core-and-cardio starter move,\u201d Hilliard explains.<\/p>\n Stand tall with your feet placed shoulder-width apart and your knees soft. 5 Body-Sculpting Moves To Build a Lean Waistline<\/a><\/p>\n \u200b\u200b\t<\/p>\n \tHigh Knee March With Twist<\/p>\n \u201cAdding the twist engages the obliques and improves rotational control, which translates directly to everyday movements like turning to look behind you,\u201d Hilliard explains.<\/p>\n Stand tall with your feet placed shoulder-width apart and your knees soft. \u200b\u200b\t<\/p>\n \tStanding Oblique Crunch<\/p>\n \u201cThis isolates the obliques without any spinal flexion pressure on the neck or lower back,\u201d Hilliard notes.<\/p>\n Begin standing tall in a wide stance, toes facing forward and hands behind your head. \u200b\u200b 5 Chair Exercises That Flatten Belly Overhang Faster Than Planks After 50<\/a><\/p>\n \tStanding Woodchops<\/p>\n \u201cThis move trains rotational and anti-rotational core strength that mirrors real-life movements like reaching across the body and playing golf or tennis, while also improving shoulder and hip mobility,\u201d Hilliard tells us.<\/p>\n Hold a dumbbell with both hands and stand with your feet shoulder-width apart. 5 Standing Core Moves That Flatten Your Stomach After 40<\/a><\/p>\n \tLow Lunge Hinge<\/p>\n \u201cThis combines hip flexor stretch with glute and hamstring engagement, building the hip mobility and posterior-chain strength that support everyday bending and balance while stabilizing primarily with the abdominals,\u201d Hilliard shares.<\/p>\n Begin by standing tall with your hands behind your head. \tLow Lunge Hinge With Twist<\/p>\n \u201cThe twist layers in oblique and thoracic spine mobility work on top of the hip, hamstring and core benefits of the previous move,\u201d Hilliard says.<\/p>\n Begin by standing tall with your hands behind your head. This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50<\/a><\/p>\n \tSquats on a Bosu Ball<\/p>\n \u201cThis builds functional leg strength alongside proprioception and balance, both key for fall prevention as we age,\u201d Hilliard says.<\/p>\n Begin by standing tall with your feet shoulder-width apart on the flat or dome side of a Bosu ball. \t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/High-Knee-March2.jpg?quality=82&strip=all&w=640″ alt=”High-Knee-March” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a><\/p>\n
\nMake sure your spine is long and your hands are at the back of your head.
\nThen, lift one knee up toward your chest.
\nLower it.
\nLift the other knee up toward your chest.
\nContinue to alternate in a marching fashion.<\/p>\n” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/High-Knee-March-With-Twist.jpg?quality=82&strip=all&w=640″ alt=”High-Knee-March-With-Twist” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a><\/p>\n
\nPlace your hands at the back of your head.
\nThen, lift one knee up toward your chest.
\nAt the same time, rotate your torso to bring the opposite elbow toward the lifted knee.
\nLower.
\nRepeat on the other side.
\nContinue to alternate in a marching fashion.<\/p>\n” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/Standing-Oblique-Crunch.jpg?quality=82&strip=all&w=640″ alt=”Standing Oblique Crunch” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a><\/p>\n
\nHinge laterally to one side, contracting through your waist between your ribs and hip bones.
\nEngage through your center abs to draw back up to stand tall.
\nSlowly alternate to each side.<\/p>\n” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/Standing-Woodchops.jpg?quality=82&strip=all&w=640″ alt=”Standing Woodchops” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a><\/p>\n
\nLift the dumbbell toward your right side, keeping your arms straight.
\nTwist your torso, and carefully rotate your legs to bring the dumbbell down to your left.
\nBend at the knees while dropping your hips to bring the dumbbell toward the ground.
\nRepeat by lifting the dumbbell back to the right and overhead.
\nRepeat on the other side.<\/p>\n” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/Low-Lunge-Hinge.jpg?quality=82&strip=all&w=640″ alt=”Low Lunge Hinge” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a><\/p>\n
\nStep into a low lunge.
\nSlowly hinge your torso forward from your hips\u2014toward your front thigh\u2014while maintaining a flat back.
\nGradually stack your shoulders back over your hips by pulling your abs in.
\nRepeat on the other side.<\/p>\n” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/Low-Lunge-Hinge-With-Twist.jpg?quality=82&strip=all&w=640″ alt=”Low Lunge Hinge With Twist” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a>6254a4d1642c605c54bf1cab17d50f1e<\/p>\n
\nStep into a low lunge.
\nRotate your torso toward the front leg, drawing your opposite elbow toward the front knee, opening your chest toward the ceiling.
\nRepeat on the other side.<\/p>\n” src=”https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2026\/09\/Squats-on-a-Bosu-Ball.jpg?quality=82&strip=all&w=640″ alt=”Squats on a Bosu Ball” width=”640″ height=”469″ \/>Copyright lizhilliard8451\/YouTube<\/a><\/p>\n
\nPlace your hands on your hips.
\nBend at the knees and hips to lower into a squat.
\nDescend until your thighs are parallel to the floor.
\nPress through your heels to return to standing.<\/p>\n