Forget sit-ups—this standing abs routine targets all parts of your core with just three exercises

Woman in a white kitchen background holding up a light dumbbell in each hand to either side of her at head height facing the camera diagonally wearing a yellow long sleeved zip neck top .

Hopefully, you're aware of the importance of your core muscles. The core is a group of muscles that are located around the torso, and that group includes the rectus abdominis (the six-pack muscles), the obliques (the muscles located along the side of the torso), hip flexors, muscles in your back and the pelvic floor.

Although exercises like sit-ups and crunches can activate these muscles, that only trains one type of movement.

The core is also involved in moving your body from side-to-side, and when you rotate. It's also crucial in resisting movement, stopping you from being pulled off balance.

Trainer Britany Williams recently shared a dumbbell workout that trains just those type of movements (and anti-movements).

How to do Britany Williams' standing core routine

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Williams suggests choosing three moves from her routine and performing them for 30 seconds on each side, with no rest between exercises. Repeat for three rounds, taking 20-30 seconds of rest between rounds.

Choose exercises that both challenge your core and where you're confident your form is perfect, as well as those that you enjoy—this will keep your workout fun and help you get results.

You need a pair of dumbbells for this routine, but choose lighter weights to avoid overloading the smaller muscles you’ll be targeting.

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3lb set of two

5lb set of two

8lb set of two

The benefits of standing core workouts

Standing core routines are a great example of functional training, which will help improve how you move in day-to-day life.

Many of the exercises in this workout are compound movements, meaning they’ll engage multiple muscle groups—making this an efficient, full-body workout.

Moves like the marching pass and press, and the oblique crunch with toe tap, challenge your balance and coordination, as well as boosting your core strength.

For best results, aim to complete this workout a few times a week, repeating the same exercises and gradually increasing the weight over time as you build strength.