You don't need to do hundreds of crunches to strengthen your core, because a standing abs workout is even more effective at developing the kind of useful strength that makes life feel easier. When Fit&Well spoke to a physical therapist about why core muscles are important, she told us that standing core exercises are more functional than ones done lying on an exercise mat.
I’m a personal trainer and I always include core-strengthening exercises in my fitness classes because a well-functioning core is vital for postural control and stability. A strong core also helps make everyday movement much easier such as climbing the stairs, getting out of bed and even just standing up.
For my standing abs workout, you just need 10 minutes and a pair of dumbbells. A kettlebell is better for the final move, but you can also use a dumbbell.
How to do this standing abs workout
Warm-up
Start the workout with a five-minute warm-up to prepare your body for exercise and reduce the risk of injury. I recommend doing a two-round circuit of 20 jumping jacks, 20 arm circles, 20 toe touches, 20 squats, 20 lunges with a torso twist and 20 hip openers.
Workout
Complete all the sets of the first exercise, resting for 30 seconds between each set. Once you've completed all the sets, move onto the next exercise. Continue in this vein until you've completed all of the sets of all the exercises.
1. Dumbbell standing oblique crunch
Sets: 3 Reps: 10 each side
- Stand with your feet hip-width apart holding dumbbells.
- Engage your core, then bend at the waist to your right, sliding the weight down the outside of your thigh. Be careful not to sway at the hips and don't slouch.
- Return to the start under control, focusing on using your obliques (the muscles down the side of your abdomen) to power the movement.
- Repeat on the other side. Continue alternating sides with each rep.
Dumbbell woodchop
Sets: 3 Reps: 5 each side
- Stand with your feet shoulder-width apart holding a dumbbell in both hands with your arms extended.
- Keeping your arms extended, rotate your torso to the right and raise the dumbbell over your right shoulder.
- Rotate your torso to the left and bring the dumbbell diagonally across the body until it’s close to your left hip.
- Do all your reps on one side then switch sides.
Around the world
Set: 3 Reps: 5 each way
- Stand with your feet shoulder-width apart holding a kettlebell or dumbbell in both hands in front of you.
- Engage your core and keep your torso as still as possible throughout the following movement.
- Pass the weight around the back of your body, switching hands halfway round.
- Once the weight reaches the front of your body, reverse the movement.
- Continue alternating sides until you have completed all the reps.
Cool-down
Make time at the end of the main workout to stretch for at least five minutes. Our guide to stretching exercises is a good place to start.
