Standing workouts aren’t just an accessible alternative to floor-based sitting; They can be even more effective in some areas, and you can certainly achieve all kinds of fitness goals without hitting the deck for exercise.
“Real-world standing exercises can be a fantastic way to build real-world strength; the way you balance, posture and move your body day-to-day,” says StrongBand founders Sian Quay and Matt Van Mol, who created resistance bands with a ‘progress line’ to help you judge the resistance you’re using and see your progress.
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The main exercise benefits of standing
“When we train our core from a standing position, we’re also training our entire body to work together as a system,” says Quai and Van Mol. “It includes the muscles around your ankles and legs up to your shoulders and neck.
“This means that standing core training has great transfer into the real world and is a fantastic way to get stronger for everyday activities as well as sports.
“Standing core exercises train your core in an active, upright position, improve your balance and coordination, engage other muscles including your glutes and shoulders, and can reduce neck stress compared to floor-based exercises.
“Adding a resistance band adds tension and forces your core to work harder, which, when done regularly, gives your body reason to adapt and get stronger.”
The original exercise standing with resistance bands
Complete two sets of the following exercises, doing 12 repetitions on each side and resting for 20 seconds between exercises, then take a 60-second long break between the two sets.
For this workout, Quay recommends using an X-Light or Light resistance band — he himself uses a light band in an Instagram post.
The Suitcase March
What it does: Deep core stabilizers, hip flexors, leg and foot, balance
“This move looks simple, but it’s deceptively challenging,” says Quai and Van Mol. “Your core has to work harder to keep your body upright as you lift one leg at a time.
- Stand on one leg and hold the arm on the same side around the knee
- Stand tall, put most of your weight on one leg and gently close your torso
- Raise the opposite knee to hip height, then lower with control
- Do all your repetitions on one side, then repeat on the opposite side.
“To progress the movement, hold the band slightly lower to increase the resistance and challenge,” says Quai and Van Mol. “You can hold the bond further to reduce resistance.”
the edge of the neck
What it does: obliques
“Controlled side bends help strengthen the muscles that support your spine and improve neck stability,” says Quai and Van Mol.
- Stand on one leg and hold the arm on the same side around the knee
- stand up You should feel the band already pushing you to one side
- Slowly bend to the side, bringing your hand down to your knee
- Return to the straight using your core, not speed
- Do all your repetitions on one side, then repeat on the opposite side.
“To progress the movement, hold the band slightly lower to increase resistance and challenge,” says Quai and Van Mol. “You can put the band further to reduce the problem.”
Blocked crunch
What it does: Rectus abdominis
“It’s a viable alternative to traditional crises,” says Quay and Van Mol. “You can do this without the band and still get a good challenge. If you find it difficult to balance, hold onto a wall or a chair.”
- Loop the band around one foot, and stand on the ball of your foot
- Stand on the band with your opposite leg, and put most of your weight on that leg
- Lift your knee from the side that is looped around your ankle, and lean forward slightly by bringing your hips back.
- Return to your starting position with control
- Do all your repetitions on one side, then repeat on the opposite side.
“For a bigger challenge, get the band a little closer to the ankle that the band is looped around,” says Quai and Van Mol. “Or to make it easier, take it a little further.”
A piece of wood
What it does: Obliques, force of motion
“This circular motion mimics real-life heat patterns and creates force throughout your home,” says Quai and Van Mol.
- Stand on one leg and hold the other leg with both hands
- Keeping your arms straight, start with your hands low and in line with your feet
- Pull across your body to the opposite side, ending with your hands next to your shoulders
- Control the movement back to the starting position
- Do all your repetitions on one side, then repeat on the opposite side.
“Pull the band slightly down toward the feet to increase resistance,” says Quay and Van Mol.
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