Build a Strong, Stable Core With This Standing Ab Workout (2024)

Abdominal muscles are part of a more extensive system from which all of your body’s movements originate. This system is your core, which many confuse as only consisting of the abdominals (or even just the “six-pack” rectus abdominus muscles).

Your abs are just part of the picture but are vital for specific tasks—keeping you upright and stable, protecting your spine and organs, and helping with movements between your ribcage and pelvis while supporting your spine. Keeping them strong is important for daily functioning and healthy, pain-free living.

As you can likely tell, your abdominals are key players during standing movements and everyday tasks like walking, twisting, bending, and bracing. Adding a standing abs workout to your fitness routine is a smart way to build strength and stability in this crucial body area. Plus, by replacing more traditional floor-based movements, you can avoid back pain and neck strain that people often feel during these exercises.

Benefits of a Standing Ab Workout

Your core helps maintain posture during all standing activities of everyday life, which makes standing ab workouts very functional. Plus, some people may struggle with traditional floor core exercises because of challenges getting up and down, existing injuries, or neck and lower back discomfort. As a result, standing exercises can be a more accessible option for them, says Chris Travis, MS, CPT, a certified personal trainer and owner of Seattle Strength & Performance.

“We sit a lot in our day-to-day life, whether it's for work, driving, or eating, and too much of this can lead to our thoracic spine stiffening and decreasing mobility,” says Travis.

This middle section of the spine is responsible for rotation, bending, and moving the body from side to side. Keeping the thoracic spine mobile helps promote good shoulder, neck, and back function. A benefit of standing abs workouts is offsetting the time spent sitting and combatting the dysfunctional patterns arising from this habit so your abs, core, and entire body can work and feel better.

The Best Exercises for Visible Abdominal Muscles

Overview of Workout

  • Total Time:30 to 40 minutes
  • Level:Beginner to advanced
  • Equipment Needed:Dumbbells or kettlebells
  • What to Expect:Complete three to four sets of 15 to 20 reps of each exercise or pace. Use enough weight to complete the rep range, feeling like you would fail if you attempted two to three more reps.

Standing Abs Workout

To perform this standing abs workout, complete three to four sets of each exercise in order. Or you can perform them as a circuit by completing one exercise and moving on to the next before repeating them all again for a total of three to four rounds.

For weighted movements, use a weight that challenges you enough that you feel close to failure by the last two to three repetitions. Warm upwith five minutes of light cardio or warm-up versions of each exercise.

Standing Ab Exercises in This Workout

  • Farmer's Carry
  • Suitcase Carry
  • Goblet March
  • Pallof Press
  • Cable Chop
  • Cable Lift with Rotation

Farmer's Carry

Loaded carries directly mimic real-life situations when we need to carry heavy items, like groceries or suitcases, making them ideal for building deep core and functional strength. They also help improve your grip strength and work your rotator cuffs to build shoulder stability.

“Loaded carries, such as farmers walks, are great anti-extension exercises,” says Travis. Here's how to do a farmer's carry.

  1. Stand up straight with your feet shoulder-width apart and arms at your sides.
  2. Put a set of dumbbells or kettlebells on the floor, one near each foot.
  3. Squat down and pick up a weight in each hand.
  4. Tighten your stomach muscles and pull your shoulder blades down and back while standing straight again.
  5. Take a step forward and start walking.
  6. Keep your head up, shoulders back, and stomach muscles tight.
  7. Continue walking for a time or distance that feels challenging.

Suitcase Carry

Suitcase carries are an anti-lateral-flexion exercise, meaning that they help you resist sideways bending of your torso. Mastering anti-movements helps stabilize your hips and spine, making movement more efficient and preventing injury. These exercises also improve posture and protect against lower back pain. Here's how they're done.

  1. Hold a kettlebell or dumbbell in your weaker hand and stand with your feet shoulder-width apart and your arms at your sides.
  2. Tighten your core muscles, pull your shoulder blades down and back, and stand up straight.
  3. Take small steps and walk while holding the kettlebell in your hand.
  4. Focus on keeping your core tight and standing straight instead of bending to one side.
  5. Continue this for a specific time or number of steps. When done on one side, put the weight down.
  6. Pick up the kettlebell with your other hand and repeat the same steps.

Goblet March

Sam Holter, CPT, a certified personal trainer and functional strength coach at Seattle Strength & Performance, says adding a loaded march to your workout will take carries to the next level. Performing a marching motion instead of a walk will further engage and challenge your abs. Lifting your knees targets the rectus abdominus muscles, obliques, and abductors. Here's how it's done.

  1. Stand up straight with your feet hip-width apart.
  2. Hold a dumbbell or kettlebell with both hands close to your chest.
  3. Lift one knee toward your torso, then lower it back down slowly and with control.
  4. Switch to the other side, transferring your weight from side to side.
  5. Complete all reps, alternating sides, then lower the weight.

Pallof Press

Pallof presses emphasize lumbar anti-rotation, increasing stability in the lower back through isometric contraction. This exercise also helps stabilize your core and align your spine without the risks associated with movements like crunches and sit-ups. Pallof presses also work to increase stability in the lower back, says Holter. Here's how to do a pallof press.

  1. Stand with your left side next to a cable machine positioned at chest height.
  2. Hold the handle in your left hand while standing with your feet shoulder-width apart, engaging your core and maintaining a neutral spine.
  3. Grasp the handle with both hands and push it out in front of you.
  4. Feel the tension in your core muscles as you resist the pull.
  5. Maintain this position for a slow count to five, then release slowly, bringing the handle back to the starting position.

6 Exercises to Help Heal Diastasis Recti

Cable Chop

According to Holter, a chopping movement challenges rotation through the thoracic spine. It also is an anti-rotation of the lumbar spine (low back) and adds a little bonus hip internal rotation.

“Once you master your stability chops and lifts, we love adding dynamic chops and lifts to incorporate some power training as well,” she says.

  1. Attach a hand grip to the cable machine and adjust the anchor.
  2. Add moderate weight.
  3. Keep your feet shoulder-width apart, back straight, and knees slightly bent.
  4. Hold the cable handle above one shoulder with arms extended.
  5. Chop downward across your body, pulling the handle down diagonally across your body and rotating your torso.
  6. Hold for one to two counts and return to the starting position.

Cable Lift with Rotation

Cable lifts, also known as reverse cable chops, are rotational movements that target the obliques and upper abs and build rotational strength and power. They improve balance, stability, and coordination to help prevent injury during workouts or daily activities that require you to twist and bend.

  1. Connect the handle attachment and position the cable pulley at the bottom of the pole.Alternatively, attach a resistance band.
  2. Stand facing the cable pulley, grip the handle with both hands and place your feet two steps away from the pulley in a split stance—right foot forward and left foot back.
  3. Keep a slight bend in your knees, extend your arms, and hold the handle at waist level. This is your starting position.
  4. Inhale, then exhale.
  5. Use your obliques to pivot your feet, turn your hips and torso away from the cable pulley, and pull the handle up to eye level while keeping your arms straight.
  6. Inhale again.
  7. Use your obliques to turn your hips and torso toward the cable pulley to return to the starting position, ensuring your arms remain straight.
  8. Complete half of the specified number of repetitions on one side before doing the remaining ones on the other.

20-Minute Core Workout

4 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. National Institute for Fitness and Sport. 5 reasons to add carries to your workout.

  2. International Sports Sciences Association.How to create a loaded carry program that offers max results.

  3. Šćepanović T, Protić-Gava B, Sporiš G, et al. Short-term core strengthening program improves functional movement score in untrained college students. IJERPH. 2020;17(22):8669. doi:10.3390%2Fijerph17228669

  4. Park S Seong, Choi B ram. Effects of lumbar stabilization exercises on the flexion-relaxation phenomenon of the erector spinae. J Phys Ther Sci. 2016;28(6):1709-1711. doi:10.1589%2Fjpts.28.1709

Build a Strong, Stable Core With This Standing Ab Workout (1)

By Rachel MacPherson, BA, CPT
Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax.

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Build a Strong, Stable Core With This Standing Ab Workout (2024)

FAQs

What exercise makes your core the strongest? ›

Classic core exercises stabilize and strengthen your core. Classic core exercises include planks, situps and fitness ball exercises. A bridge is another example of a classic core exercise.

What are the big 3 core stability exercises? ›

The three exercises are the bird dog, the side plank, and the modified curl-up. Each exercise targets specific muscles in your core and back, helping to improve stability and reduce pain. But the benefits of the McGill Big 3 extend beyond just back pain relief.

How to tighten stomach muscles in 2 weeks? ›

7 Best Ab Exercises
  1. Isometric Tabletop Press.
  2. Double Leg Circles.
  3. Sprinter Crunch.
  4. High Plank With Knee to Elbow.
  5. Side Plank Knee to Chest.
  6. Plank Reach.
  7. Standing Woodchop.
Jul 14, 2024

What is the 5 fastest way to strengthen your core? ›

Here are our top 5 core exercises!
  1. Plank. The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel. ...
  2. Reverse crunch. ...
  3. Bird Dog Crunch. ...
  4. Bicycle Crunch – Sitting. ...
  5. Glute Bridge.

What is the number one core workout? ›

The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.

How long does it take to build a strong core? ›

In general, core training programs should include training 2 to 4 times per week for 4 to 8 weeks [20, 21]. Variations of plank, crunch, and trunk twist are commonly used as core exercises.

How to strengthen your core in a week? ›

7 Exercises For a Strong Core
  1. Exercise #1: 2 High plank to pike + 4 SL plank jacks OR 4 Shoulder taps + 2 Plank jacks.
  2. Exercise #2: Alternating leg raises OR Bird dog crunches.
  3. Exercise #3: SL drops OR Leg drop + reach sit-ups.
  4. Exercise #4: Crunch reach thru OR Knees 90 + pulse.
Nov 9, 2022

How should I sit to strengthen my core? ›

Sit up straight, positioned toward the front of the chair, with your arms straight out in front of you. Tighten your ab muscles (pull belly button in towards spine), and keeping your back straight lean back until your back touches the chair. Keep your abs tight and back straight as you return to sitting upright.

How to tighten your tummy? ›

Workout Overview
  1. Side plank with twist.
  2. Heel grabber waist exercise.
  3. Jack knife.
  4. V-ups and knee hug.
  5. Triangle crunch core movement.
  6. Bicycle crunch.
Dec 3, 2023

What contributes to core stability? ›

Numerous muscles cross the spine and contribute to core stability. These muscles can be classified as either “local” or “global” muscles [72,73]. The local muscular system consists of deep muscles that attach to the lumbar vertebrae such as transversus abdominus (TrA) and the multifidi.

How long does it take to strengthen your core? ›

How long does it take to strengthen your core? If you stay consistent and train your core 2-3 times a week then you should strengthen and build your core muscles within 4 to 8 weeks.

Why is my core so weak? ›

If you don't regularly work on strengthening your core, it can become weak. There are several exercises you can do at home to help strengthen the muscles of your core and improve your posture as well as relieve back pain.

References

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