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Standing Core Exercises

Updated: Oct 10, 2022

How many of you like Core Workouts, but don’t always want to come down to the floor to do them? Yep, I know what you mean. There are some days where I just want a good core workout, but I’d rather do it standing up. Just because we’re standing doesn’t mean we aren’t getting the same hard workout as from the floor.




Below are several of my favorite standing core exercises that make me feel strong afterwards.


1.Standing Cross Body Knee Tuck:

It takes both internal and external obliques to twist far enough to get the knee fully across to the opposite arm, making this a great exercise for working all the abdominal muscles at one time.


* Standing up, bring hands behind the head with elbows out to the side

* Focus on engaging your core by gently pulling down through your armpits as you move

* Bring your opposite knee and elbow together meeting at core height

* Return to the starting position and repeat on one side for 10-15 reps. Once complete, repeat on the other side.


2. Chop:

The chop is an exercise that targets the core stabilizers and obliques. In addition, it strengthens the glutes and most of the muscles in the upper body.


*Hold a dumbbell in one hand while the other arm is extended out to the side

*In a chopping motion, swing the dumbbell up to meet your extended hand as you rotate your core and hips while pivot your foot

*Bring arm back down to the starting position and neutralize hips, core and foot

*Complete 10-15 reps and switch sides



3. Weighted Repeater Knee

The Repeater Knee helps to activate your core without having to lay down. In addition to building core strength it increases your heart rate and burns calories.


*Begin in a lunge position with your front knee bent at a 90-degree angle and the other leg stretched out behind you.

*With a dumbbell held on each end, extend both arms out in front of you.

*Engaging your core, drive the back knee up and in toward your chest, while swinging your arms down to frame your knee.

*Extend your leg back to the starting position and repeat. You should be driving your knee up and in as quickly as possible to maintain the explosive movement.

*Complete 15 reps, then switch sides and repeat.



4. Lateral Arm Raise Hold:

The lateral raise forces you to engage your core as your arms raise. The hold forces you to keep the core engaged throughout the exercise which makes this a great core exercises that you are sure to feel.


*Stand with a dumbbell in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor

*Once your arms are raised, bring the arms back squeezing your shoulder blades and hold. Be sure not to shrug the shoulders up

*Keep the hold for 10 seconds and repeat for 3 sets.


5. Jack Press:

Nearly every major muscle in the body is recruited with jumping jacks. Not only will you get a killer core workout, you’ll work your legs, arms, shoulders, chest, and back. This makes jumping jacks an efficient move, simultaneously strengthening and conditioning your total body.


*Stand with your feet together, holding a dumbbell at both ends and elbows tucked in by your ribs.

*Quickly jump your feet apart and press the dumbbell overhead. Return to the start. Repeat as quickly as possible.

*Complete 45-60 seconds with a 15 second rest in between each set. Repeat for 3 sets


6. Windmill:

The Windmill builds core strength, Improves mobility and flexibility in addition to Increasing shoulder strength.


*Begin standing with your feet shoulder-width apart, arms extended out to the side. Hinge forward at your waist, lowering your torso down while reaching your left hand toward your opposite foot.

*Engage your core to help lift your torso back up to the starting position and repeat on the opposite side.

*While alternating sides, complete 10 reps on each side for 3 sets


7. Standing Leg Lift:

The standing leg lift strengthens your legs and core while improving balance and flexibility.


*Begin by standing with your feet hip-width apart and arms extended out in front of you, perpendicular to your body.

*Engaging through your lower abdominals, lift one leg at a time up to hip height. Lower back down

*Complete 5-20 reps on the same side and repeat on opposite side

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