I’m a marathon runner and a fitness editor, so I know that, when it comes to getting across the finish line, a strong core is as important as strong legs. I’ve already shared my go-to exercise for building a rock-solid core, but one exercise I prioritize when I really want to blast my abs, hip flexors, and shoulders, is the standing overhead march. Read on to find out more, plus the variations to try once you’ve mastered the move.
As a reminder, if you’re new to exercise, you’re returning to exercise following an injury or you’re pregnant or recently postpartum, it’s always best to seek personalized advice from a qualified professional.
What is the exercise?
For this exercise, you’ll need a set of dumbbells — you can check out the best adjustable dumbbells for working out at home here. When it comes to selecting the right weight for you and your body, remember to start light and build up — the right weight should feel challenging, but not impossible by the final few reps. You should still be able to complete all of your reps with good form.
Here’s how to do the standing overhead march:
- Start by standing with your feet hip-width apart and a dumbbell in each hand.
- Engage your core, thinking about really bracing your abs as if you were going to be punched. Alternatively, I like to think about squeezing into a pair of jeans that were a size too small and zipping my abs up and in.
- Lift both dumbbells over your head, keeping them stacked over your shoulders. Don’t let your lower back arch.
- Lift one knee towards your torso, pausing at the top of the movement, before lowering your leg back to its starting position.
- Repeat on the opposite side.
- Don’t let your ribs flare during this exercise, keep your ribs knitted in and your core engaged.
You can see the exercise demonstrated by Made Possible Personal Training here:
What are the benefits?
Deep core engagement
During this exercise, your deep core will be working hard to stabilize your body as you keep your arms lifted and move your legs. Unlike a dead bug, where your lower back is supported by the floor, in this move your deep transverse abdominis muscles will be working to stabilize your spine against the instability of the single-leg march.
Shoulder stability
During this move, you’ll need to keep your arms straight and under load in an isometric hold. This can help build endurance in the traps and stabilize the shoulder joint.
Strengthen hip stabilizers
If, like me, you’re a runner, the marching element of this exercise mimics the single-leg motion of running. This can not only highlight any muscle imbalances in your body, but it can also help strengthen your hip stabilizer muscles. Even if you’re not a runner, this can help improve your overall balance and help prevent falls.
What are the modifications to try?
- Hold one dumbbell: This might sound easier, but another way to challenge your obliques is to hold one heavy dumbbell in one hand and lower the other hand to your side. This forces your obliques to work hard to prevent rotation.
- Decrease your stability: Try doing this exercise on a folded yoga mat, which makes it harder for your body to balance on the soft, squishy surface.
- Add a walk: The walking overhead carry, or the Waiters Walk, requires your body to try to stabilize as you’re moving.
More from Tom's Guide
- Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
- Not sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers
- 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'
