3-step abs - standing moves

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Dumbbell overhead lunge

abs exercise

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Sets: 3  Reps: 8 each side
Your abs are under tension throughout this move – they stop your upper body from tipping forwards. Using your upper and lower body together will burn calories. 

  • Step forward into the lunge, keeping your knees, ankles and hips in line.
  • Keep your arms in line with your torso throughout.

Tornado chop

abs exercise

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Sets: 3  Time: 40 seconds

You side abs are targeted with this high-velocity move that will keep your heart rate high enough to burn fat.

  • Use a weight that you can hold at the same height for the whole move.
  • Keep your shoulders back and do as many reps as you can in the time allowed.

Dumbbell diagonal raise

abs exercise

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Sets: 3  Reps: 8 each side

By keeping your arms almost straight you ensure that the force lifting the weight comes from your abs to maximise muscle fatigue.

  • Rotate and lift the weight while keeping your arms almost straight.
  • Do each rep slowly to remove momentum from the lift.

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.