standing core exercises
- Tony Palladino
- Jan 20
- 9 min read
Standing core exercises are perfect for busy schedules. They don’t require a mat, gym, or much space, and you can do them almost anywhere - in just 5–20 minutes. These exercises not only strengthen your abs but also engage your entire body, improving balance, posture, and functional strength for daily tasks like lifting or reaching. Plus, they’re easier on your joints compared to floor-based workouts, making them suitable for those with back or neck discomfort.
Key Benefits:
Engage multiple muscle groups (abs, glutes, back, shoulders).
Improve posture, balance, and overall stability.
Convenient - no equipment or large space needed.
Build strength for everyday movements like carrying groceries.
Popular Exercises:
Standing Oblique Crunch
Standing March (with optional resistance)
Wood Chop (with or without weights)
Squat to Twist Press
Standing Side Bend
Incorporate these into your routine 2–4 times weekly for noticeable strength and stability improvements.
Benefits of Standing Core Exercises
Core Strength and Stability
Standing core exercises prepare your body for the movements you tackle every day. Unlike traditional crunches that focus solely on your abs, these exercises engage multiple muscle groups at once. Your glutes, legs, back, and shoulders all pitch in to help you stay balanced. This mimics real-life actions like lifting a laundry basket, twisting to grab something from the backseat, or carrying a toddler on one hip.
Pete McCall, MS, CSCS, and ACE Certified Personal Trainer, explains it well:
"The purpose of our core muscles is to work effectively and efficiently while the body is standing in an upright, vertical position."
Without the support of the floor, your deep core muscles - especially the transverse abdominis - have to work overtime to stabilize your spine. On top of that, you're constantly countering gravity and ground forces, which amps up muscle activation just to stay steady. This kind of training builds strength that directly applies to everyday movements, not just a six-pack you notice while lying down. Plus, it lays the groundwork for better posture and improved balance.
Posture and Balance Improvements
Strengthening your core through standing exercises goes hand in hand with better alignment and balance. These movements target the stabilizing muscles that keep you upright and aligned throughout the day. They also train your body to move in all directions - forward and backward, side to side, and rotationally. This versatility is key for handling uneven sidewalks, reaching for something on a high shelf, or quickly pivoting to catch a falling object.
Katie Lawton, MEd, Exercise Physiologist at Cleveland Clinic, highlights this point:
"Think of your core as a chain of muscles that needs to work together to get the job done. When you do an ab workout from a standing position, you're working more of the muscles in that system."
This kind of training helps your core resist overextension and prevents your hips from collapsing under strain. For women managing packed schedules, better posture can ease the discomfort of long hours at a desk and make daily movements feel smoother.
Convenience and Accessibility
One of the best parts? You don’t need a mat, a gym membership, or much space to get started with standing core exercises. These moves require minimal room and no special equipment, and you can squeeze in a session in as little as 5–20 minutes - perfect for a quick break between meetings or while waiting for dinner to finish cooking.
Standing core exercises are also a great option if you deal with neck, back, or hip discomfort from floor-based workouts. Since these movements mirror everyday tasks like unloading the dishwasher or carrying groceries, you’re building strength that directly benefits your daily life.
Rebecca Kennedy, Peloton Instructor, sums it up perfectly:
"Standing core is the most functional way to train your core."
10 min STANDING ABS Workout (No Equipment, No Repeats)
5 Standing Core Exercises with Instructions
Standing Oblique Crunch
Start by standing with your feet hip-width apart. Place your hands behind your head, keeping your elbows wide. Be sure not to interlace your fingers - this helps avoid putting strain on your neck. Engage your core by pulling your belly button inward.
Bring one knee up toward your chest while bending your torso so that your elbow meets the same side knee. Exhale as they come together, then inhale as you return to the starting position. Keep your chest open and your elbows back - avoid slouching or rounding your shoulders. Move deliberately and avoid using momentum.
If you’re struggling with balance, try standing near a wall or holding onto a sturdy chair with one hand. To make it more challenging, you can hold a light dumbbell in one hand or add a resistance band for extra effort.
Standing March with Optional Resistance
This move builds core strength while mimicking everyday activities like climbing stairs. Stand tall with your feet hip-width apart and engage your core. Lift one knee to hip height, keeping your torso upright and steady, then lower it back down. Alternate legs, maintaining a controlled and steady pace. Focus on keeping your hips level and avoid rocking side to side.
For an extra challenge, place a resistance band around your thighs just above your knees or hold light weights at your sides.
Wood Chop with or Without Weights
This rotational exercise targets your obliques and strengthens your core. Stand with your feet shoulder-width apart. If you’re using a weight, hold a dumbbell, medicine ball, or kettlebell with both hands. If you’re new to the movement, simply clasp your hands together as if holding an ax.
Start with your arms extended above one shoulder. Rotate your torso and bring your hands diagonally down toward the opposite hip in a controlled motion. Pivot your back foot and turn your hips and shoulders to protect your knees and lower back. Amy Schemper, MS, CPT, explains:
"Woodchops mimic real-world rotational movement (think: swinging a bat or lifting something from the floor). They fire up your obliques and deep core stabilizers, improving coordination and power."
Avoid rushing through the motion. Use slow, controlled movements to engage your muscles fully and stay safe. If you’re just starting, reduce your range of motion and stop when you feel tension in your muscles - don’t push into discomfort.
Squat to Twist Press
This exercise combines a squat with a rotational press, engaging your entire core while building rotational strength. Begin with your feet shoulder-width apart, holding a light weight at chest height - or simply use your body weight if you’re focusing on form. Lower into a squat by pushing your hips back and bending your knees, keeping your chest lifted and your core engaged.
As you rise from the squat, rotate your torso to one side and press the weight overhead in that direction. Pivot your back foot to protect your knee. Inhale as you squat, and exhale during the twist and press. Katie Lawton, an Exercise Physiologist at Cleveland Clinic, advises:
"You don't want to be whipping back and forth."
Keep your ribs pulled down and maintain a neutral spine to protect your back. Start with lighter resistance or just your body weight until you’re comfortable with the movement.
Standing Side Bend
Stand with your feet hip-width apart. Place one hand behind your head with your elbow pointing outward, while the other arm hangs at your side - or hold a light dumbbell for extra resistance. Engage your core and slowly bend to one side, lowering your torso while keeping your hips stable and facing forward.
Focus on moving only sideways - don’t lean forward or backward. Use your oblique muscles to lift yourself back to the starting position. Complete all repetitions on one side before switching to the other. This exercise emphasizes lateral flexion, complementing the rotational movements in the other exercises.
Incorporate these standing core exercises into your routine for an effective and dynamic workout.
How to Add Standing Core Exercises to Your Routine
Build Quick Circuits
Short, efficient workouts can deliver great results. Pick 4–6 exercises from the list mentioned earlier, and aim for 2–3 sets of 10–15 reps each. These circuits can take anywhere from 5 to 20 minutes, making them easy to fit into even the most hectic schedule. If you prefer timed intervals, try working for 40 seconds followed by a 10-second rest. For example, certified personal trainer Lindsey Bomgren designed a "7-Minute Standing Ab Circuit Workout" in March 2025 for Toned By Tony, featuring 8 bodyweight exercises performed in this exact format.
You can easily incorporate these circuits into your existing routine. Use them as a warm-up before your daily walk (2 sets), as a cool-down after your workout (1 set), or even between sets of heavy lifts like back squats to keep your core activated and engaged.
Track Your Progress
Once you’ve established your circuit, tracking your progress can help keep you motivated. The Toned By Tony app is a handy tool for logging workouts, counting reps, and monitoring your strength gains. With consistent practice, you can notice improvements in balance, posture, and core strength within four to six weeks.
Look for practical improvements in your daily life - like balancing on one leg more easily, climbing stairs without losing breath, or maintaining better posture while carrying groceries. These small victories highlight how standing core exercises can enhance functional fitness. As you grow stronger, you can gradually increase the challenge by adding resistance bands or weights, slowing down your movements to increase time under tension, or narrowing your stance to test your balance further.
Combine with Functional Training
To maximize results, blend these core exercises with your regular strength training routine. Combining standing core moves with exercises like deadlifts, lunges, or overhead presses helps reinforce core bracing while building full-body strength.
For example, in April 2025, Amy Schemper, MS, CPT, introduced a functional training program featuring standing core exercises like "Weighted Carries" and "Woodchops." She suggests beginners start with weights at their sides and gradually progress to chest-level or overhead positions. This mimics everyday activities like carrying groceries or reaching for high shelves, making the exercises more practical for real-life strength building.
Aim to include standing core circuits in your schedule two to four times per week.
Conclusion
Standing core exercises provide a practical and effective way to build strength, aligning perfectly with the Toned By Tony philosophy of sustainable, long-term fitness. Unlike traditional crunches that focus on a single muscle group, these exercises engage your entire body, mirroring real-life movements like lifting kids or carrying groceries. As Pete McCall, MS, CSCS, and ACE Certified Personal Trainer, puts it:
"The actual purpose of our core muscles is to work effectively and efficiently while the body is standing in an upright, vertical position".
What makes standing core exercises so appealing is their simplicity and convenience. Forget needing a mat, ample floor space, or fancy gym equipment. These exercises can be done anywhere - whether you're in your kitchen, at the office, or enjoying the outdoors at a park. This flexibility helps remove common obstacles that often derail workout consistency.
By focusing on anti-movement training - such as resisting rotation, lateral flexion, and extension - you improve your balance, stability, and ability to prevent injuries as you age. This approach not only enhances posture and reduces back strain but also builds confidence in everyday activities. Over time, this foundational strength supports more advanced and consistent training.
For best results, incorporate standing core circuits into your routine 2 to 4 times weekly. They can serve as standalone sessions or complement your existing strength training. As you progress, challenge yourself by adding resistance, slowing your movements, or narrowing your stance. These small, consistent efforts contribute to a stronger, more resilient body - one that supports you through life’s many demands, staying true to Toned By Tony’s focus on functional, lasting strength.
FAQs
What makes standing core exercises different from traditional ab workouts?
Standing core exercises are a fantastic way to build core strength while working your entire body. Unlike traditional floor exercises like crunches or planks, these moves activate your glutes, hips, legs, and stabilizing muscles. The result? Better balance, improved posture, and increased overall strength - skills that translate directly to everyday activities and movements.
Another perk? These exercises are easier on your neck and lower back, making them a great option for people looking for a joint-friendly workout. They’re also incredibly convenient. With little to no equipment needed, you can squeeze them into even the busiest of schedules - no mat or long workout sessions required. Perfect for anyone juggling a packed day!
Can standing core exercises help reduce back pain?
Yes, standing core exercises are a great way to help ease and prevent back pain. Often, back pain is linked to weak core muscles, tight hips, or restricted mobility. Working on your core strength while standing can improve spinal alignment, reduce tension in the lower back, and encourage better posture.
Movements like pelvic tilts, lunges with rotation, and single-leg balances focus on the muscles that stabilize your spine and hips. Since these exercises mimic everyday actions - like standing, reaching, or lifting - they can make daily activities feel easier while reducing strain. Plus, they’re low-impact, don’t require equipment, and just a few minutes a day can improve your balance, build strength, and cut down on how often or how intensely back pain occurs.
What are the best tips for beginners starting standing core exercises?
Starting standing core exercises doesn’t have to be complicated - keeping it simple and intentional can make all the difference. Begin by focusing on good posture: stand tall with your feet shoulder-width apart, knees slightly bent, shoulders relaxed but back, and your core engaged by gently pulling your belly button toward your spine. This setup ensures you’re using the right muscles and avoiding unnecessary strain.
Ease into it with basic moves like high-knee marches, side bends, or hip hinges. Take your time with each exercise, moving slowly and with control. Focus on form rather than speed or repetition count. And don’t forget your breathing - it’s key! Inhale as you prepare for the movement and exhale as you engage your core.
To make these exercises a regular part of your routine, try sneaking them into everyday moments. For example, you can do a quick set while waiting for your coffee to brew or during a short work break. Start small with 5-minute sessions, 3–4 times a week, and as you get stronger, gradually increase the intensity or add light weights. This manageable approach can help improve your posture, stability, and core strength without disrupting your day.
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