Many great core exercises—like crunches, sit-ups and heel taps—are performed lying on your back.
But if you prefer not to lie on the floor, or an injury prevents you from doing so, there are still ways to strengthen your core effectively.
The four exercises below will train your mid-body muscles from a standing position or from your hands and knees.
No equipment is needed, though a yoga mat can add extra comfort.
If you’re up for an extra challenge, you can incorporate a moderately-heavy dumbbell.
1 Reverse woodchop
Sets: 3 Reps: 10-12 each side
- Stand with your feet hip-width apart, core engaged and spine neutral.
- Clasp your hands together in front of your right hip with slightly bent knees.
- Swing your hands in a diagonal motion over your left shoulder.
- Return to the starting position.
- Complete the repetitions on one side, then switch.
Trainer tip: Move your clasped hands in a controlled semi-circle over your chest. Avoid excessive hip twisting. To increase the difficulty, hold a dumbbell with both hands.
2 Bear plank
Sets: 3 Time: 15-30secs
- Start on your hands and knees.
- Engage your core and maintain a flat back.
- Slowly lift your knees a few inches off the mat.
- Hold in this position, keeping your hips level.
Trainer tip: Avoid arching the lower back. The lower your knees are, the harder it will feel. If getting on the floor isn’t an option, try an elevated plank with your hands on a sturdy surface, like the sofa, instead.
3 Standing trunk rotation
Sets: 3 Reps: 15-20 each side
- Stand with your feet hip-width apart, core engaged and spine neutral.
- Clasp your hands behind your head.
- Inhale deeply. As you exhale, twist your torso to the right.
- Return to center, inhale, then exhale as you rotate to the left.
- Continue alternating sides to complete your repetitions.
Trainer tip: Keep your hips still and square as you twist. For an extra challenge, hold a dumbbell between your hands.
4 Upright march
Sets: 3 Reps: 12-15 each side
- Stand with your feet hip-width apart, core engaged and spine neutral.
- Lift your right foot off the mat to hip-height and hold briefly.
- Lower with control and repeat on the other side.
- Continue alternating sides to complete your repetitions.
Trainer tip: Focus on engaging the core rather than letting your thighs do the work. To increase difficulty, hold a dumbbell with both hands.
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