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This is a great standing core and abs strengthening workout with new exercises to activate the core and abdominals. I’m a big fan of standing core exercises and have already shared a few on this blog.

My original post here includes 13 standing core exercises. I’m excited to share a few more exercises to give you more options.

Standing exercises are beneficial because they integrate the core and glutes and work them together in a functional way (1). The lunge to wood chop for example is a great functional movement that integrates major muscles that prefer to work together in daily life.

Many people also spend their days in the office or drive a lot. It’s easier to stand in a corner and do a few sets of each exercise than having to get on the floor. Standing core exercises can also increase blood flow to the spine, support and stabilize the lower back, and alleviate lower back pain. This standing core routine is about 7 minutes and includes some abs-focused exercises.

What You’ll Need for This Standing Core and Abs Workout

The workout is mostly bodyweight. I’ll use one light dumbbell in the weighted crunches, but it’s optional. Alternatively, you can use a bottle of water or a heavy book. The dumbbell I’m using is 4 lbs.

Standing Core Exercises Instructions:

We’ll perform 50 seconds of work followed by 30 seconds of rest. Pause the video anytime you need to reset your posture or if you feel lower back tension. It’s okay to take those extra few seconds to reset your posture, brace your core and resume when you’re stabilized.

We’re not after speed or the number of reps. Do as many repetitions as you feel comfortable with as long as you focus on good form and feel your core working.

7 Standing Core & Abs Exercises

If you’d like to do this 7-min workout with me, here’s the video below:

1. High Knee Lifts

Stand tall and engage your core. Draw your lower abs in. Raise your arms forward, lift your leg by flexing your hip, then slowly lower down. Switch sides and keep alternating for about 50 seconds. If you keep your core and abs tight, you’ll feel them working as you flex your hips.

2. Lunge to Cross Body Chop (Right/Left)

Raise your arms in front of you. Lunge backward in a controlled motion. As you bring your back leg to the front, slightly twist your upper body to the opposite side. This gentle twisting ab exercise is more gentle on the spine.

3. Standing Leg Lifts (alternative)

Use your lower abs to lift your leg. Focus on initiating the movement with your lower abs and hip flexors. Stand with your arms raised in front of you. If you need to feel more balanced, stand in front of a wall. Slowly use your lower abs as you flex the hips and raise your leg. Keep your leg straight with a slight bend at the knee. Alternate between the right and left sides. Make sure not to over-round your lower back. If you can, try at all possible to keep your back straight. You don’t have to raise your leg too high.

4. Standing bird dog

Standing with your core engaged, back straight, and abs are drawn in. Raise one arm in front of you while flexing your opposite hip with your knee bent. Slowly lower and raise the other arm and opposite leg. Alternate between each side while keeping your back stable with every repetition.

5. Weighted Core Crunches

Grab a light dumbbell, a water bottle, or a heavy book. The dumbbell I’m using is only 4 lbs. Raise the dumbbell overhead while bracing your core and keeping the glutes and abs tight. Flex one hip while bending at the knee as you bring the dumbbell towards your knee to perform a small standing crunch. Pause for a short moment. Lower your leg, raise your arms, and repeat on the other side.

6. Rotation Wood Chop

Use your feet as a pivot point to rotate, not your hips. Extending the weight in front of you creates tension and challenges the core.
Advanced version: Bring the dumbbell overhead.

7. Lunge Knee to Elbow (Right/Left)

Raising your arms while you do standing exercises challenges your balance and creates tension. Bring your hands behind your head. Lunge backward and raise your back leg to the side, bringing your knee towards your elbow. Repeat on the same side for 50 seconds. Take a short break and switch sides.

Check out my post here which includes 13 more standing core exercises. You now have so many options to choose the exercises that feel right for you and keep your core engaged anytime.