Four Great Core Exercises You Can Do While Standing

Core strength delivers free movement and supports your lower back. Often, core exercises are performed while lying on a mat. Let’s be real. It’s not always easy to get down on a mat, especially if your knees hurt. Don’t other options exist? They do! Don’t just do something. Stand there! Here are four great core exercises you can do while standing.

Palluf press

Set the resistance band anchor at about elbow height. Take one step away from the anchor point while holding the resistance band at elbow height at the center of your body. Squeeze your glute muscles together and draw in your navel. Don’t face the anchor point. Turn 90 degrees to the right or left.

With your feet and torso in line with one another, hold the resistance band with both hands, interlocking your fingers. Press straight out from your body. Slowly return your hands back to your chest. Don’t let your body rotate towards the anchor.

Do 10 repetitions per side.

Resistance band woodchop

With your feet wider than hip-width apart, stand on both ends of a resistance band with your left foot. Grasp the center of the resistance band with both hands. Squeeze your glute muscles together and draw in your navel. Keeping your arms straight with the elbow slightly bent, pull the resistance band up and across the body toward your right side. Return your hands back to your left side to just below hip level.

You can make this exercise more difficult by using a shorter resistance band or stepping on the resistance band closer to where you place your hand.

Do 10 repetitions per side.

Standing stabilization

Stand with your feet hip-width apart, hold a medicine ball or dumbbell with both hands, and extend your arms in front of your chest.

Keeping your arms straight and shoulders pressed down, rotate your upper body to the right and then return to the center. Pivot on your left foot. Don’t let your shoulders climb up to your ears. 

Do 10 reps to the right, then 10 to the left.

Farmers carry

• Stand with your feet hip-width apart with a dumbbell or kettlebell to the side of one foot.

• Bend your knees and lower into a squat position with your trunk up and weight evenly distributed across your feet. 

• Grip the weight, squeeze your glutes, draw in your navel, roll your shoulders back, and keep your head up. 

• Keeping your torso up, look forward, and push the ground away to stand.

• Here’s the main part of the exercise. Walk slowly for twenty feet without leaning back or over to one side. Repeat holding the weight with the other hand.