Admit it, most of the time you save your core exercises for the end of a workout because it’s a legitimate reason to lie on the floor after a challenging HIIT session or 30 minutes of battle ropes. Hey, no shame there.
But while planks and sit-ups or crunches have their place in a well-balanced workout routine, you’re doing yourself a disservice by skipping out on standing core exercises, says Gina Caifano, FNP-C, NASM-CPT, the CEO of The Garage Chicago Gym.
“What makes a standing core workout special is that it subconsciously gets you off the couch or floor and gets your body moving,” putting your brain into an active, can-do mindset, she explains. “You’re also forced into turning on your motor neurons for mental focus as you progress into movement patterns that challenge your anti-rotation with off-set loading and resistance.”
After taking on this standing abs workout, you can expect to enjoy benefits such as maximum body control, improved functional ranges of motion, and increased strength in the hip flexors, pelvic floor, transverse abdominals, and rectus abdominis, she adds.
20-Minute Standing Abs Workout
This 20-minute standing abs workout, demonstrated by Caifano, is broken up into three parts. In Part A, you’ll activate your core, preparing your muscles for the work to come. In Part B, you’ll challenge your ability to both rotate and resist rotation, which helps build power in your core and your hips, says Caifano. Finally, in Part C, you’ll focus on core stability by working on your balance. These standing abs exercises will challenge your core muscles as you fight to remain upright and stable.
Start by taking on this standing abs workout twice a week as a finisher or as a warm-up exercise for any current workout plan, recommends Caifano.
Once you’ve built core strength and balance from this workout, you can also add an optional kettlebell swing to it to further work your core and up the challenge (listed after Part C).
How it works: Do 1 set of the moves labeled A for the suggested amount of time. Then, do 2 sets of the moves labeled B and C for the suggested reps or amount of time. Rest up to 1 minute in between sets. Don’t forget to end with some post-workout stretches.
What you’ll need: 2 light kettlebells and 1 light or medium resistance band
A. Alternating Knee-to-Chest Hold
A. Stand with feet hip-width apart and right side of body next to the wall. Holding the wall with right hand for balance, hug left knee into chest with left hand.
B. Hold for a breath, then let go with left hand, engaging core to keep left knee in toward chest for another breath.
C. Lower left foot to ground. Then, hug right knee into chest with left hand while right hand remains on the wall.
D. Hold for a breath, then let go with left hand, engaging core to keep right knee in toward chest for another breath.
E. Lower right foot to ground.
To progress, avoid using the wall for balance.
Continue alternating for 60 seconds.
A. Wall-Assisted Single-Leg Knee Tucks
A. Face a wall with hands placed slightly above shoulder height, shoulder-width apart. Take two steps backward so torso is slightly leaning toward wall.
B. Drive hands into the wall to create tension in the core, as if in a vertical plank. Quickly drive right leg toward chest and back to the ground without allowing right foot to touch the floor.
Repeat for 30 seconds. Switch sides; repeat.
A. Kettlebell Side Bend
A. Stand with feet hip-width apart and hold a kettlebell in right hand. Left hand resting on left hip.
B. Engage core and lower kettlebell toward right knee until you feel a pull in left obliques. Shoulders and hips face forward throughout the movement without rotating.
C. Exhale and pull kettlebell up to return to standing.
Repeat for 30 seconds. Switch sides; repeat.
A. Kettlebell Goblet Single-Leg Knee Drives
A. Stand with feet hip-width apart and hold a kettlebell in the goblet position (by the sides of the handles near the bell) in front of chest.
B. Drive right knee up toward chest while maintaining balance on left leg and squeezing glutes.
C. Lower right knee down toward the ground and immediately drive right knee back up toward chest.
To modify, lightly tap right toes on the ground before driving back up.
Repeat for 30 seconds. Switch sides; repeat.
B. Kettlebell Single-Arm Suitcase Hold with Knee-Drive Holds
A. Stand with feet hip-width apart holding a kettlebell in left hand. Extend right arm out to side a few inches away from hip.
B. Keep core engaged, raise right knee up and in toward chest, balance on left leg.
Hold for 30 seconds. Switch sides; repeat.
B. Resistance Band Pallof Press with Circles
A. Attach a resistance band to a secure anchor point in your workout space (such as a closed door or a squat rack) and stand perpendicular with right side closest to the anchor point. Stand closer to the anchor point for lower resistance and further from the anchor point for more resistance.
B. Hold the resistance band with both hands in front of chest with elbows slightly bend. Keep feet hip-width apart, knees slightly bent, and core engaged.
C. Straighten arms to press hands away from body. This is the starting position.
D. Slowly move hands in small, controlled circles in a counter-clockwise direction.
Repeat for 30 seconds. Switch to face the opposite direction; repeat.
B. Kettlebell Standing Rotation
A. Stand with feet hip-width apart and hold the kettlebell on its side, with left hand holding the handles and right hand holding the bell in front of chest.
B. Exhale and rotate torso toward left, stopping when you feel a pull in right obliques. Feet should remain in place so that only upper body is rotating.
C. Inhale and return to center.
Do 10 reps. Switch sides; repeat.
C. Kettlebell Overhead Marches
A. Stand with feet hip-width apart holding a kettlebell in each hand. Exhale and clean the kettlebells up to shoulder height, then press the kettlebells overhead, maintaining a slight bend in both elbows.
B. March in place slowly, driving each knee in toward chest while maintaining balance on the other foot.
Repeat for 30 seconds.
C. Resistance Band Overhead Knee Drives
A. Anchor a resistance band to a high point on a squat rack, door frame, or another available anchor point. Extend arms overhead and grab the resistance band with both hands.
B. Face away from the anchor point, take 2 large steps away from the anchor point to add tension to the resistance band. Feet are hip-width apart. Arms remain overhead with slight bend in elbows.
C. Lean forward slightly and drive left knee in toward chest while balancing on right leg, then lower left leg to the ground. Drive right knee in toward chest, then lower right leg to the ground.
Continue alternating for 60 seconds.
C. Resistance Band Lateral Overhead Knee Drives
A. Anchor the resistance band to a high point on a squat rack, door frame, or another available anchor point. Extend arms overhead and grab the resistance band with both hands.
B. With right side closest to anchor point, take 2 large steps toward the left to create tension in the resistance band. Feet are hip-width apart. Arms remain overhead with slight bend in elbows.
C. Lean slightly to the left away from the anchor point and drive left knee in toward chest while balancing on right leg, then lower left leg toward the ground.
D. Drive right knee in toward chest, then lower right leg to the ground.
Continue alternating for 30 seconds.
C. Kettlebell Windmill
A. Stand with feet shoulder-width apart and a light kettlebell racked in right hand, the bell resting against top of forearm. Press the kettlebell up overhead so biceps are next to right ear, right arm is locked, and palm faces forward. Pivot left foot 45 degrees to the left. Left arm is hanging at side.
B. Look up at the kettlebell and rotate torso slightly to open chest toward the kettlebell. Keeping right arm straight, core engaged, shoulder blades retracted, and eyes locked on the kettlebell, hinge at hips to lower torso toward the floor. Bend left leg slightly and keep right leg as straight as possible while tracing left hand down inside of left leg toward floor, palm facing outward.
C. Continue hinging as far as possible without recruiting back muscles or bending at waist. Pause, then reverse the movement to return to the starting position.
Do 8 reps per side.
Optional Add-On: Kettlebell Swing
Once this standing abs workout becomes a regular part of your workout routine, you can also add a kettlebell swing to it if you’d like to further up the core challenge and work on some explosive strength. Follow these instructions from Karolina Duncan, a New York City-based certified personal trainer and health coach:
A. Stand with feet shoulder-width apart, with a kettlebell on the floor about a foot in front of feet. Squat down to grab the handle with both hands, shoulders back and chest up, tipping the handle towards shins.
B. Pick up the kettlebell and swing it back between legs, shifting hips back.
C. Then, thrust hips forward to swing the kettlebell forward and allow the momentum to carry the kettlebell up until it’s in front of body at shoulder height. Contract glutes, quads, and core throughout the swing. That’s one rep.
Do 12 reps.
