You can build a strong core in more ways than just standard crunches. In fact, they might not even be the best way. Standing core movements work a lot of muscles, improve balance, and make the neck and lower back less stressed. As a personal trainer, I often tell my clients to do standing core exercises because they help them get stronger and more stable in real life.
You’ll get stronger in the core, have better balance and agility, and be more athletic overall if you do these routines regularly. These moves help you stay in the right position and work your core from all sides, unlike crunches, which can put pressure on your back. Plus, you don’t have to lie down to do them, which makes them easier to get to and fit into your daily life.
In order to begin, you only need a small area and the determination to work your core. These workouts are meant to help you get stronger, more stable, and more durable while also making it easier to do everyday things like walk, bend, and reach. Because each move works more than one muscle group at once, it is more effective than regular crunches. These seven standing core workouts will help you get in better shape, whether you want to improve your athletic ability or just move around better in everyday life. Allow us to begin!
1. Standing Knee-to-Elbow
This move makes your core stronger and helps you balance and coordinate your movements better. It works the obliques, lower abs, and hip flexors, which makes it a great exercise for daily tasks like walking and turning. It also helps with flexibility and balance, which lowers the risk of getting lower back pain over time.
How to do it:
1. Stand tall with your hands behind your head and your feet hip-width apart.
2. Twist your body and lift your right knee toward your left arm.
3. Go back to where you started and do it again on the other side.
4. Keep switching sides for another 30 to 45 seconds.
2. Woodchopper
The woodchopper exercise works the obliques, shoulders, and legs while making you move your body like you would naturally. This move makes your rotational strength better, which is important for sports and everyday tasks like moving and stretching. It also strengthens and stabilizes the core, which helps keep you from getting hurt and makes your general functional movement better.
How to do it:
1. Stand with your feet shoulder-width apart and hold a dumbbell or medicine ball in each hand.
Start with the weight close to one hip. Then, twist your body and lift it across your body diagonally.
3. Keep your finger on the action as you move it back to the starting point.
4. Do 10 to 12 reps on each side.
3. Standing Bicycle Crunch
This version of the standard bicycle crunch keeps your spine straight and improves your obliques, lower abs, and hip flexors. It makes your rhythm and balance better, too, so you can use it in your daily life. It helps build core strength without putting too much stress on the neck and back because it keeps the body straight.
How to do it:
1. Stand with your feet about hip-width apart and your hands behind your head.
Second, lift your right knee and twist your body so your left arm moves toward it.
3. Go back to where you started and do it again on the other side.
4. Keep switching sides for another 30 to 45 seconds.
4. Side Leg Raises
When you do side leg raises, you work your obliques, hip flexors, and outer thighs. This makes your core stronger and your hips more stable. This move makes your horizontal strength stronger, which is important for keeping your balance and not falling. It also helps with balance and motion, which makes the things you do every day easier and more under your control.
How to do it:
1. Stand straight up and put your hands on your hips or hold on to something solid for balance.
2. Keep your core tight and lift your right leg out to the side.
3. Carefully bring it back down.
4. Do this 10 to 12 times, then switch sides.
5. Standing Oblique Crunches
This move works the obliques immediately, as well as the lower abs and makes you more stable. It helps define the waist and improves the ability to move from side to side. It also helps keep the spine straight and flexible, which relieves stress in the lower back and builds core strength over time.
How to do it:
1. Stand with your feet about shoulder-width apart and your hands behind your head.
2. Keep your right knee close to your right arm and crunch your right side.
3. Go back to the starting position and do it again on the other side.
4. Keep switching for another 30 to 45 seconds.
6. Rotational Shoulder Press
This powerful exercise works the abs, shoulders, and core, making them stronger and more stable overall. It’s a great useful workout for sports and everyday tasks that require you to twist. It also improves balance in the upper body and works the core, making it a powerful movement for the whole body.
How to do it:
1. Stand with your shoulders back and one heavy in each hand.
Two. Turn your body to the right as you lift the dumbbell in your left hand above your head.
3. Go back to the middle and do it again on the other side.
4. Do 10 to 12 reps on each side.
7. Reverse Lunge with Twist
This move works your core, legs, and hips all at the same time. It also makes your balance and agility better. Because it twists, it works the obliques and deep core muscles, making it a good option to crunches. It also makes the lower body more stable and flexible, which makes everyday movements more efficient.
How to do it:
1. Stand straight up with your feet together and a medicine ball or dumbbell in front of you.
Second, take a step back with your right leg and twist your body to the left.
3. Go back to where you started and do it again on the other side.
4. Do 10 to 12 reps on each side.
