20‑Minute Standing Abs Workout Action Checklist

Why You Need This Checklist

What if the reason your abs aren't showing has nothing to do with how many crunches you do on the floor — and everything to do with a smarter approach you've probably never tried? That question stopped a lot of people in their tracks, and it might stop you too.

Here's the frustrating reality most people face: you're doing the work, showing up consistently, grinding through the same old floor routines — and still not seeing the flat stomach or defined core you're after. Your lower back aches, your hip flexors feel tight, and motivation is slipping because the results just aren't matching the effort. Sound familiar? You're not lazy. You're just missing the right structure.

Now picture this: a 20-minute workout you can do anywhere — no mat, no equipment, no getting down on the floor — that actually targets your obliques, upper abs, and deep core muscles all at once. You finish the session standing tall, energized, and knowing you hit every muscle group correctly. Your posture improves, your waistline responds, and you start to see the kind of definition that makes the work feel worth it. That's exactly what Oliver Sjostrom designed this workout to deliver.

Oliver has spent years building one of the most trusted fitness communities on YouTube, helping everyday people move better, train smarter, and finally get consistent results. This workout — which he guides you through alongside his training partner Emily — isn't just a random collection of movements. Every exercise is sequenced intentionally, with clear coaching cues on how to engage your core correctly, avoid lower back strain, and modify each move to your current fitness level. Oliver knows what works because he's lived it, and he's helped countless others follow the same path.

This checklist puts every single exercise from Oliver's 20-minute standing abs session into a clean, step-by-step format you can print out or pull up on your phone. No rewinding the video, no losing your place, no guessing about form. Each step includes the key coaching tip Oliver emphasizes so you get the most out of every movement. Follow the checklist, check off each exercise as you go, and finish knowing you did the session right — from the very first side-to-side bend all the way through the final cross punches. Your core work starts here.

What's Inside — Preview

Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.

DO Set up your space — clear enough room to step wide and extend your arms fully, grab a water bottle, and wear supportive footwear.

DO Perform Side-to-Side Bends — stand tall, bend laterally to one side crunching your oblique, return to center, then bend to the other side.

DO Perform Wide Stance Twists — step feet wider than shoulder width, slight bend at the knees, cross your hands at chest level, then rotate your torso left and right.

DO Perform Right Side Standing Crunches with Balance — lift your right knee toward your chest while simultaneously crunching downward, keeping your foot off the ground between reps.

DO Perform Left Side Standing Crunches with Balance — same as Step 4, now lifting your left knee and crunching downward, keeping your left foot off the ground between reps.

+ 18 more action items inside...

20‑Minute Standing Abs Workout Action Checklist

Why You Need This Checklist

What's Inside — Preview

Get the Full Checklist