A lot of ab workouts ask you to get on the floor for sit-ups, crunches and Russian twists. They are all solid core exercises, but working on the ground can feel less inviting as you get older. Maybe your knees don’t appreciate getting down and back up, or you find it uncomfortable pressing against the floor, even with one of the best yoga mats. The good news is you can still build serious core strength while staying on your feet.
To show you how, I spoke to Life Time Personal Trainer Joe Meier and asked what kind of routine he recommends that avoids lying on the floor. He shared a five-move workout that targets the deep core muscles and builds strength you can use in everyday life.
As Meier puts it, "Core strength is vital as you age to get the most out of life, from daily living to performing your best when participating in your hobbies," he adds, "Having good core strength and stability can help with balance, injury prevention, and functional ability."
Below, you’ll find demonstrations of each exercise and a rundown of the benefits you’ll get from each move. Here’s how to get started.
1. Incline plank/side plank
Placing your hands on a counter or chair and holding a front plank or side plank is a great place to start for people who are unfamiliar with core training.
2. Resistance band or cable Pallof press
This exercise works on resisting rotation and works the muscles between the hips and rib cage, including the back.
Stand lateral to an anchor with feet shoulder-width apart and press the hands straight out from the sternum, resisting the rotation of the cable or band.
3. Resistance band or cable rotation
This exercise works the entire core, specifically the obliques, which are important for those who want to keep up with hobbies like golf, tennis, and pickleball.
Stand lateral to an anchor with feet shoulder-width apart and arms mostly straight. Rotate your hands across your body while maintaining your arm position and a slight bend in the knees.
4. Dumbbell chop
This free-weight rotational exercise works the obliques and can involve the hips and shoulders as well.
Stand with feet shoulder-width apart, knees soft, hips back slightly, and a dumbbell near the outside of your hip. Extend the hip and rotate the dumbbell up diagonally over the opposite shoulder while maintaining straight arms, then return to the starting position.
5. Farmer's carry
This is great for functional ability since we carry objects in our daily life. It also works handgrip strength, which diminishes as we age if not trained. Hold a weight in one or both hands, stand up tall, and simply walk a distance that challenges you.
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