Building a strong core does not require long training sessions or countless sit-ups. Fitness trainer Kat Boley has designed a 10-minute standing abs workout that works your upper & lower abs along with your obliques. You only need a light to medium dumbbell (she recommends 10 pounds) and an extra-light looped resistance band to strengthen your core quickly and effectively. If you lack equipment you can use household items like a can of food for added resistance.
Workout Structure and Tips
The workout includes three rounds of four core exercises. Try to complete 10-12 reps for each exercise and make sure to do both sides when necessary. Keep a consistent pace with short breaks to finish in under 10 minutes or rest longer if you need to. Check out Boley’s demonstration on Instagram before starting so you know how to do each movement correctly. Regular practice is important so do this workout two to three times each week & move on to harder routines when you build more strength.
Help prevent falls — try these 6 essential 'stability stacking' exercises for better balance
Standing Core Exercises
# Core Workout Overview
Ditch sit-ups and crunches — blast your abs in 10 minutes with this 4-move standing core workout
This workout features four exercises that work your entire core area. The routine targets all the major muscle groups in your midsection. Each movement activates different parts of your core to build strength and stability throughout your torso. These four exercises work together to challenge your abs & the surrounding muscles. The workout engages your front abdominal muscles along with the deeper stabilizing muscles and your obliques on the sides. You will perform movements that require your core to resist rotation and maintain proper alignment. Other exercises involve dynamic motion to build functional strength. This combination ensures complete core development. The workout takes a balanced approach to core training. It includes exercises that target both the superficial muscles you can see & the deeper muscles that support your spine and pelvis. Each of the four movements serves a specific purpose in the routine. Together they create a comprehensive core workout that builds real-world strength & improves your overall fitness foundation.
- Standing crunch with dumbbell and band
- Standing side crunch with dumbbell
- Alternating standing toe-taps
- Side-to-side toe taps with band
These exercises work well as a replacement for floor movements such as sit-ups that often put stress on your neck. When you keep your core muscles active while standing you develop strength and stability and build endurance without creating extra strain on your body.
Progression and Additional Workouts
You can move on to longer workout sessions if you like doing standing core exercises. A 20-minute standing core workout is a great way to keep building your core strength and stability.
