Core work doesn't have to be floor-based and crunches are not the only way to a stronger midline. Whether you're bored of your usual plank routine or more comfortable on two feet, building a stronger core can be done standing up and be just as—if not more—effective than exercises done lying down.
That's because standing abs exercises use the entire trunk and mimic actions you might do in everyday life—like carrying groceries, moving awkward objects or reaching for a heavy item on a shelf.
Standing abs exercises also help build stability, balance and a better posture, which can mean less strain on your spine and fewer aches and pains, especially in your lower back.
I'm a level 3 personal trainer and this three-move routine is one I regularly use with my clients as a core-focused finisher to complete a session.
How to do this three-move standing abs finisher
Have a clear space to work in and a medium-heavy weight such as a dumbbell, kettlebell or even a large, filled water bottle.
Complete the reps of each move in turn and do three sets in total. Rest for one minute between sets.
1. Single-arm overhead hold
Reps: 30sec each side
- Stand with your feet hip-width apart and press the weight overhead. You can use both hands, and bend then extend your knees to help lift it.
- Hold the weight above you in one hand, if you're not doing this already, and stabilize the weight overhead by grounding your feet into the floor, bracing your core muscles and squeezing your glutes.
- Hold this position for time (you can adjust the duration to suit your level).
- Lower the weight under control and repeat using the other arm.
Benefits: Your obliques (the muscles around your waist) and erector spinae (the muscles that support the spine) will be challenged to hold the weight overhead. You'll also develop shoulder stability which will reduce the risk of a shoulder injury.
2. Weighted high knee march
Reps: 30-60sec
- Hold your weight in both hands in front of your chest, with your elbows tucked in and palms facing up.
- Brace your core and lift one knee as high as is comfortable.
- Lower it under control then raise the opposite knee.
- Continue, alternating sides with each rep.
- Focus on keeping your hips stable as you march.
Benefits: Weighted marches will challenge your balance and strengthen your buttocks, hamstrings and all the muscles in the back of your body. If you don't have the space to do weighted walks like the farmer's carry, marches are a great substitute.
3. Weighted side bend
Reps: 10 each side
- Stand with your feet hip-width apart and hold a dumbbell or weight in one hand by your side with your palm facing you.
- Using your core to control the movement, lower the dumbbell slowly toward your knee, feeling a stretch in about your wait on the opposite side.
- Return to the starting position under control.
- Complete all the reps on one side then switch to the other side.
Benefits: A weighted side bend is an anti-lateral flexion movement that targets your internal and external obliques, strengthening the sides of your body. Sideway movements (technically known as the frontal plane) are not as prominent in everyday life as moving forwards and backward (in the sagittal plane) so adding this type of movement to a workout can improve spinal mobility.
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