Strengthen and stabilize your core with this five-exercise upright ab routine, bypassing traditional crunches.
Skip the crunches and grab a dumbbell or kettlebell – or even a heavy water bottle – for this 15-minute standing core workout that's perfect for building a strong, well-rounded core. Oner Active athlete, Hayley Madigan, designed this routine to challenge your balance and stability more, firing up your entire core, including deep internal abdominal muscles, muscles in the lower back, and pelvis.
Here's the workout:
- Overhead hold with knee raise – Stand with feet hip-width apart, holding a light to moderate weight at arm's length. Lift your left knee to your chest. Lower your leg without bending it, then lift your right knee. Do 6-8 reps per leg for 2-3 sets.
- Pass around the body – With the weight in your left hand, raise both arms above your head. Rotate your torso to bring the weight behind your back, then switch sides. Continue this movement, alternating arms, for 6-8 reps per direction for 2-3 sets.
- Suitcase carry hold – Hold the weight at your side, keeping your core tight. Walk for as long as possible, then switch sides and repeat. Do 2-4 sets.
- Single arm overhead hold – Hold the weight at arm's length overhead and balance on one foot. Lower the weight behind your opposing hip, then raise it back overhead. Do this for as long as you can for 2-4 sets, then switch sides.
- Standing woodchoppers – Stand with feet hip-width apart, holding the weight diagonally across your body with both hands. Twist your torso to bring the weight down towards the opposite hip, then reverse the movement. Do 8-10 reps per side for 2-3 sets.
Need something quick that can tag onto your longer workouts? Give this 8-minute standing core circuit a go, or if you prefer floor exercises, try this Pilates core session. Just remember, nailing proper form is essential, so don't worry if you need to start with a lighter weight. Happy workouts!
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This core workout, designed by Oner Active athlete Hayley Madigan, not only targets the traditional six-pack muscles but also the deeper internal abdominal muscles, lower back muscles, and pelvis – making it a comprehensive core routine for health-and-wellness and fitness-and-exercise enthusiasts. The standing core circuit includes exercises such as overhead hold with knee raise, pass around the body, suitcase carry hold, single arm overhead hold, and standing woodchoppers – each challenging the core in unique ways, thereby promoting a strong, well-rounded core science.
