Crunches, sit-ups, and other abdominal-focused exercises have long been thought to be the best way to tone and strengthen your core. They aren’t totally ineffective as consistently doing them can help improve and give you a set of six-pack abs.
However, if your goal is to build a strong, stable core that will help you move better and prevent injuries, you need to focus on exercises that work all the muscles in your midsection, not just your abs.
This is why we put together this standing core workout.
It hits all the key muscle groups in your core, which includes your obliques, lower back, and hips, to give you a well-rounded workout. Other than that, since it’s all done standing up, it also challenges your balance and stability, which are two important components of a strong core.
The best part? This workout can be done anywhere! Plus no equipment is necessary. So whether you’re at the gym, at home, or traveling, you can always squeeze in a quick core workout.
But first, let’s review the core anatomy so you know exactly which muscles you’re targeting with each exercise.
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Your core is made up of more than just your abs. In fact, it includes all the muscles in your pelvis and trunk that stabilize your spine and enable you to move effectively.
More specifically it’s composed of your (1):
These are what people typically think of when they think of “abs”. They help stabilize your spine, protect your internal organs, and assist with movements like bending and twisting.
These are the three muscle groups that run along either side of your spine. They work together to keep your spine straight and stable, as well as assist with bending and twisting movements.
These are the largest muscles in your body, and they play a major role in stabilizing your pelvis and keeping your hips level. Moreover, they help move your legs in different directions (such as walking, running, and shifting directions while playing sports).
These are a group of muscles that run from your pubic bone to your tailbone. They support your internal organs, assist your bowel and bladder control, and help your sexual function.
When these muscles are strong and stable, they work together to keep your spine alignment and help you move with more grace, power, and control. On the other hand, when they’re weak or unstable, they’re more likely to experience pain or injuries.
Many people wonder, “do standing abs actually work?” The answer is a resounding yes! In fact, several benefits that come with doing core exercises while standing up are as follow:
Traditional sit-ups and crunches only work your abs in a limited range of motion, making them less effective at building overall core strength. Furthermore, since they’re done lying down, they don’t challenge your balance or stability.
Standing core exercises work your muscles through a greater range of motion, which makes them more effective at building strength (4).
Doing them while standing challenges your balance and stability, which are two important components of a strong core.
As we mentioned earlier, your core includes more than just your abs. It also includes your lower back, hips, and pelvic floor muscles. And while sit-ups and crunches do target your abs, they don’t do much for the other muscle groups in your core.
In comparison, standing core exercises are much better at engaging all the muscles in your midsection. So if you want to build a strong and well-rounded core, standing exercises are the way to go.
Sit-ups and crunches can actually cause or exacerbate lower back pain because they put your spine in a flexed position, which can compress the discs in your lower back and lead to pain (2).
On the other hand, standing core exercises don’t compress your discs as much because they don’t involve flexing your spine. This makes them a much safer and more effective way to train your core (3).
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Since standing core exercises challenge your balance and stability, they help you develop better posture and balance.
This is essential for two reasons (5):
So if you want to improve your posture and balance, standing core exercises are a great way to do it.
Sit-ups and crunches can also cause or exacerbate neck and shoulder pain. This is because they put your head and neck in a flexed position, which can lead to tension and pain in the muscles and joints of your neck and shoulders.
On the other hand, standing core exercises don’t flex your head and neck. Hence, they’re deemed as a much safer and more effective way to train your core.
Now that we’ve answered the question, “do standing abs actually work?”, it’s time to show you how to do a standing core workout.
Here are 15 of the best exercises to include in your routine:
Targets: Abs, obliques, shoulders, hips
How to do it:
Targets: Abs, obliques, hips
How to do it:
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Targets: Obliques, rectus abdominis
How to do it:
Targets: Obliques, rectus abdominis, shoulders
How to do it:
Targets: Obliques
How to do it:
Targets: Obliques, shoulders, hips
How to do it:
Targets: Abs, obliques, hips, quads, glutes
How to do it:
Targets: Hips, glutes, hamstrings
How to do it:
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Targets: Abs, shoulders, hips
How to do it:
Targets: Abs, obliques, glutes, hamstrings, lower back
How to do it:
Targets: Abs, obliques
How to do it:
Targets: Abs, obliques, glutes, hamstrings, quads
How to do it:
Targets: Hips, glutes
How to do it:
Targets: Abs, obliques, glutes, hamstrings, lower back
How to do it:
In order to get the most out of these standing core exercises, you must keep your core engaged throughout the entire movement. This will help target your abs more effectively and also protect your lower back from injury.
When performing any of these exercises, be sure to keep your back straight and avoid arching it. This can put unnecessary strain on your lower back and spine.
It’s also important to remember to breathe properly while performing these exercises. Avoid holding your breath and focus on inhaling and exhaling with each movement instead.
To get the most out of these exercises, it’s vital to move slowly and deliberately. Avoiding jerky or uncontrolled movements will help ensure that you are properly targeting your muscles and avoiding injury.
Before beginning any workout, it’s important to warm up your muscles and joints. This helps prevent injury and also gets your body ready for the upcoming physical activity.
A simple warm-up routine of 5 to 10 minutes of light cardio and some dynamic stretching is all that you need.
Once you have finished your standing core workout, it’s important to take a few minutes to cool down and stretch. This helps your muscles recover, as well as prevents soreness. A light jog or walk followed by some static stretches is all that you need.
Standing core workout is a great way to target your abdominal muscles while also engaging your whole body. Be sure to keep your core engaged, back straight, and breathing steady throughout the entire movement.
Start with 10 to 15 repetitions of each exercise and gradually increase as you get stronger. Remember to warm up and cool down before and after your workout.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!