{"id":46565,"date":"2022-09-28T08:46:19","date_gmt":"2022-09-28T08:46:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46565"},"modified":"2025-08-04T18:48:05","modified_gmt":"2025-08-04T18:48:05","slug":"standing-core-workouts","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/","title":{"rendered":"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Whats_Your_Core\" >What&#8217;s Your Core?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Why_Should_You_Do_Core_Workouts_While_Standing_up\" >Why Should You Do Core Workouts While Standing up?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#More_Effective_Workout\" >More Effective Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Target_More_Muscle_Groups\" >Target More Muscle Groups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Prevent_Lower-Back_Pain\" >Prevent Lower-Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Improve_Posture_and_Balance\" >Improve Posture and Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Prevent_Neck_and_Shoulder_Pain\" >Prevent Neck and Shoulder Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#How_to_Do_a_Standing_Core_Workout\" >How to Do a Standing Core Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Cross-Body_Chop\" >Cross-Body Chop<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Cross-Body_Leg_Lift\" >Cross-Body Leg Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Bicycle_Crunches\" >Standing Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Russian_Twist\" >Standing Russian Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Side_Bend\" >Standing Side Bend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Windmill\" >Standing Windmill<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Lunge_Crunch\" >Lunge Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Leg_Lift\" >Standing Leg Lift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Toe_Reach\" >Standing Toe Reach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Bird_Dog\" >Standing Bird Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Rotation\" >Standing Rotation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Warrior_Balance\" >Warrior Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Hip_Circles\" >Hip Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Standing_Bird_Dog_Raise\" >Standing Bird Dog Raise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Common_Mistakes_to_Avoid_While_Performing_Standing_Core_Workout\" >Common Mistakes to Avoid While Performing Standing Core Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Not_Engaging_Your_Core\" >Not Engaging Your Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Letting_Your_Back_Arch\" >Letting Your Back Arch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Not_Breathing_Properly\" >Not Breathing Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Moving_Too_Quickly\" >Moving Too Quickly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Not_Warming_up_and_Stretching_Beforehand\" >Not Warming up and Stretching Beforehand<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Not_Cooling_down_and_Stretching_Afterwards\" >Not Cooling down and Stretching Afterwards<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Are_standing_core_workouts_effective\" >Are standing core workouts effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Do_standing_abs_workouts_reduce_belly_fat\" >Do standing abs workouts reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#Can_you_get_abs_from_standing\" >Can you get abs from standing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#What_is_the_number_1_core_workout\" >What is the number 1 core workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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&#8217;t totally ineffective, as consistently doing them can help improve your core strength and build muscle in the abdomen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">This is why we\u2019ve put together this standing core workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It hits all the key muscle groups in your core, including your obliques, lower back, and hips, to give you a well-rounded workout. In addition, as it&#8217;s all done standing up, it also challenges your balance and stability, which are two important components of a strong core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best part? This workout can be done anywhere! No equipment is necessary. So whether you&#8217;re at the gym, at home, or traveling, you can always squeeze in a quick core workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, let&#8217;s review the core anatomy so you know exactly which muscles you&#8217;re targeting with each exercise.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_Your_Core\"><\/span><b>What&#8217;s Your Core?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More specifically it\u2019s composed of your (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/#:~:text=The%20core%20is%20defined%20as,the%20pelvic%20floor%2C%20and%20the\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Abdominal Muscles (rectus abdominis, transverse abdominis, and internal and external obliques)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are what people typically think of when they think of &#8220;abs&#8221;. They help stabilize your spine, protect your internal organs, and help with movements such as bending and twisting.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower Back\/Erector Spinae Muscles (spinalis, longissimus, and iliocostalis)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are the three muscle groups that run along either side of your spine. They work together to keep your spine straight and stable and help with bending and twisting movements.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Muscles (gluteus medius and minimus, psoas, and iliacus)<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are the largest muscles in your body, and they play a major role in stabilizing your pelvis and keeping your hips level. They also help move your legs in different directions (such as walking, running, and shifting directions while playing sports).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pelvic Floor Muscles<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are a group of muscles that run from your pubic bone to your tailbone. They support your internal organs, help with bowel and bladder control, and help your sexual function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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. Similarly, when they&#8217;re weak or unstable, they&#8217;re more likely to experience pain or injuries.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-61552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-3-1-1024x576.png\" alt=\"standing core workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-3-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-3-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-3-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-3-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Do_Core_Workouts_While_Standing_up\"><\/span><b>Why Should You Do Core Workouts While Standing up?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people wonder, &#8220;Do standing ab workouts actually work?&#8221; The answer is a resounding yes! In fact, several benefits that come with doing <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-core-exercises\/\">core exercises<\/a> while standing up include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Effective_Workout\"><\/span><b>More Effective Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Traditional sit-ups and crunches only work your abs in a limited range of motion, which makes them less effective for building overall core strength. Furthermore, as they&#8217;re done lying down, they don&#8217;t challenge your balance or stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standing core exercises work your muscles through a greater range of motion, which makes them more effective for building strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing them while standing challenges your <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-sequences\/\">balance<\/a> and stability, which are two important components of a strong core.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Target_More_Muscle_Groups\"><\/span><b>Target More Muscle Groups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As previously mentioned, your core includes more than just your abs. They also include your lower back, hips, and pelvic floor muscles. And while sit-ups and <a href=\"https:\/\/betterme.world\/articles\/wall-crunches\/\">crunches<\/a> target your abs, they don&#8217;t do much for the other muscle groups in your core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 likely the best way to go.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevent_Lower-Back_Pain\"><\/span><b>Prevent Lower-Back Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sit-ups and crunches can actually cause or exacerbate lower-back pain as they put your spine in a flexed position, which can compress the discs in your lower back and lead to pain (<\/span><a href=\"https:\/\/bmjopen.bmj.com\/content\/8\/8\/e020946\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, standing core exercises don&#8217;t compress your discs as much as they don&#8217;t involve flexing your spine. Overall, this makes them a much safer and more effective way to train your core (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5648929\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/standing-pilates-exercises\/\">The Art of Standing Pilates Exercises<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_Posture_and_Balance\"><\/span><b>Improve Posture and Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As standing core exercises challenge your balance and stability, they help you develop better posture and balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is essential for two reasons (<\/span><a href=\"https:\/\/www.rush.edu\/news\/power-good-posture\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good posture helps you move more efficiently and with less effort as it puts your bones and joints in the correct position. This allows your muscles to work most effectively and is particularly important when performing exercises.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good balance helps you stay upright and stable, which can reduce your risk of falling and sustaining an injury.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, if you want to improve your posture and balance, standing core exercises are a great way to do it.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevent_Neck_and_Shoulder_Pain\"><\/span><b>Prevent Neck and Shoulder Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, standing core exercises don&#8217;t flex your head and neck. They can also improve your posture over time, which can also decrease your likelihood of neck and shoulder pain. Therefore, they&#8217;re deemed a much safer and more effective way to train your core.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-61096 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-1024x576.png\" alt=\"standing core workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Compound-Exercises-For-Weight-Loss_-Strength-Training-For-Weight-Loss-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_a_Standing_Core_Workout\"><\/span><b>How to Do a Standing Core Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve answered the question, &#8220;Do standing ab workouts actually work?&#8221; it&#8217;s time to show you how to do a standing core workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 14 exercises we recommend you include in your routine:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cross-Body_Chop\"><\/span><b>Cross-Body Chop<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques, shoulders, hips<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms extended in front of you at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From here, twist your torso to the right and chop your hands down to the outside of your right leg and virtually to your side pocket<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the movement and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 10 reps on each side and focus on keeping a tight midsection when chopping.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\" target=\"_blank\" rel=\"noopener\">start transforming your life <\/a>now!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cross-Body_Leg_Lift\"><\/span><b>Cross-Body Leg Lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques, hips<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift your right leg and your left arm at the same time and bring them toward each other in the center of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t hunch over or arch your back, and keep your standing leg slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 10 reps on each side and make sure to slow down this movement so you feel the burn in your midsection.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Bicycle_Crunches\"><\/span><b>Standing Bicycle Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Obliques, rectus abdominis<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and place your hands behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right elbow toward your left knee as you straighten your right leg out behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to start and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for 30 seconds.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Russian_Twist\"><\/span><b>Standing Russian Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Obliques, rectus abdominis, shoulders<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your knees slightly bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms out in front of you at shoulder height with your palms facing each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your lower back flat, twist your torso to the right, then to the left to complete one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a total of 10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Side_Bend\"><\/span><b>Standing Side Bend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Obliques<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms extended overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend to the right at your waist and reach your right hand down toward your right ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 reps.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/standing-desk-workouts\/\">Standing Desk Workouts: 10 Exercises For When You\u2019re Stuck At Work<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Windmill\"><\/span><b>Standing Windmill<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Obliques, shoulders, hips<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms extended overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend to the right at your waist and reach your right hand down toward your right ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you do this, sweep your left leg out to the side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the movement and return to the start.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunge_Crunch\"><\/span><b>Lunge Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques, hips, quads, glutes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms behind your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg and lower into a lunge.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you do this, bring your right elbow toward your left knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right leg to return to the starting position and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a total of 10 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-61150 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Should-I-Lose-Weight-Before-Building-Muscle_-How-To-Strike-A-Balance-And-Achieve-Your-Body-Goals-1024x576.png\" alt=\"standing core workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Should-I-Lose-Weight-Before-Building-Muscle_-How-To-Strike-A-Balance-And-Achieve-Your-Body-Goals.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Should-I-Lose-Weight-Before-Building-Muscle_-How-To-Strike-A-Balance-And-Achieve-Your-Body-Goals-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Should-I-Lose-Weight-Before-Building-Muscle_-How-To-Strike-A-Balance-And-Achieve-Your-Body-Goals.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Should-I-Lose-Weight-Before-Building-Muscle_-How-To-Strike-A-Balance-And-Achieve-Your-Body-Goals-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Leg_Lift\"><\/span><b>Standing Leg Lift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Hips, glutes, hamstrings<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet hip-width apart and arms extended out in front of you, perpendicular to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift one leg at a time to hip height while keeping your pelvis level and not arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Toe_Reach\"><\/span><b>Standing Toe Reach<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, shoulders, hips<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms extended overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, hinge forward at the hips and reach your fingertips toward your toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Bird_Dog\"><\/span><b>Standing Bird Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques, glutes, hamstrings, lower back<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms extended overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift your left leg behind you while simultaneously reaching your right arm forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Rotation\"><\/span><b>Standing Rotation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, rotate your torso to the right, then back to the center.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate to the left and back to the center.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is one rep.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a total of 10 reps.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\" target=\"_blank\" rel=\"noopener\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warrior_Balance\"><\/span><b>Warrior Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques, glutes, hamstrings, quads<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet hip-width and your arms extended out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance on your left leg and raise your right leg behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach both your arms forward, keeping them parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hip_Circles\"><\/span><b>Hip Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Hips, glutes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet hip-width apart and your arms extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift your right leg and circle it clockwise around your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times, then reverse direction and circle 10 times counterclockwise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Bird_Dog_Raise\"><\/span><b>Standing Bird Dog Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Targets: Abs, obliques, glutes, hamstrings, lower back<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet together and your arms down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift your left leg and right arm up, bending your knee while keeping your arm straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a total of 10 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-61455 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_9-1024x576.png\" alt=\"standing core workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_9.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_9-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_9.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_9-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_to_Avoid_While_Performing_Standing_Core_Workout\"><\/span><b>Common Mistakes to Avoid While Performing Standing Core Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Engaging_Your_Core\"><\/span><b>Not Engaging Your Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 protect your lower back from injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A quick tip to ensure that you engage your core is to breathe out through your stomach and breathe in through your chest. When you breathe out through your stomach, focus on squeezing your core even further. This will suck your belly button in and help tighten those muscles in your midsection.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Letting_Your_Back_Arch\"><\/span><b>Letting Your Back Arch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When performing any of these exercises, make sure to keep your back straight and avoid arching it. This can put unnecessary strain on your lower back and spine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Breathing_Properly\"><\/span><b>Not Breathing Properly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to remember to breathe properly when performing these exercises. Avoid holding your breath and focus on inhaling through the stomach and exhaling through the chest with each movement instead. See the tip in the \u201cNot Engaging Your Core\u201d section.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Moving_Too_Quickly\"><\/span><b>Moving Too Quickly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To get the most out of these exercises, it&#8217;s vital to move slowly and deliberately. Avoiding jerky or uncontrolled movements will help ensure that you properly target your muscles and avoid injury.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Warming_up_and_Stretching_Beforehand\"><\/span><b>Not Warming up and Stretching Beforehand<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start any workout, it&#8217;s important to warm up your muscles and joints. This helps prevent injury and gets your body ready for the upcoming physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple warm-up routine of 5 to 10 minutes of light cardio and some dynamic stretching is all you need. Always remember to stick with dynamic (active) stretching before a workout and leave static (stationary) stretching for after a workout.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Cooling_down_and_Stretching_Afterwards\"><\/span><b>Not Cooling down and Stretching Afterwards<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve finished your standing core workout, it&#8217;s important to take a few minutes to cool down and complete static stretching. This helps your muscles recover and prevents soreness. A light jog or walk to lower your heart rate followed by some static stretches is all you need.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-61435 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_6-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_6-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Somatic_6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_standing_core_workouts_effective\"><\/span><strong>Are standing core workouts effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Standing core workouts are effective. The core is made up of multiple muscle groups, including the abdominals, obliques, back muscles, and pelvic floor muscles. These muscles work together to support your spine, maintain good posture, and provide stability for everyday movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the main benefits of standing core workouts is the fact that they engage all of these muscle groups simultaneously. This means you\u2019re targeting specific areas and also improving overall balance and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standing core workouts are more functional than traditional floor exercises. This is because they mimic daily movements such as twisting, bending, and lifting. By incorporating these movements into your workout routine, you can strengthen your core in a way that directly translates to activities you perform in your daily life (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core#:~:text=A%20strong%20core%20also%20enhances,Everyday%20acts.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another advantage of standing core workouts is they can help improve posture. When our core muscles are weak, this can lead to poor posture, which can cause a range of health issues that include back pain and neck strain. Standing core exercises target the deep muscles in the abdomen and lower back, which are essential for maintaining good posture (<\/span><a href=\"https:\/\/www.rush.edu\/news\/power-good-posture\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, standing core workouts can also be modified to challenge different fitness levels. Whether you\u2019re a beginner or an advanced athlete, there are various exercises that can be adjusted to suit your individual needs and abilities.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_standing_abs_workouts_reduce_belly_fat\"><\/span><strong>Do standing abs workouts reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Standing abs workouts can be beneficial for reducing belly fat by engaging the core muscles in a variety of ways, which also contributes to overall core strength and definition. While many people turn to ab exercises to lose belly fat, targeted exercises alone are not an effective way to burn belly fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to experts, reducing overall body fat through a combination of a healthy diet and regular exercise is the key to losing belly fat (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This includes incorporating cardiovascular exercises and strength training into your fitness routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spot reduction in body fat isn\u2019t possible. When you lose body fat, you can\u2019t choose the specific region where you\u2019ll lose the fat. Combining any form of exercise with appropriate caloric intake will lead to fat loss.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_abs_from_standing\"><\/span><strong>Can you get abs from standing?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Standing alone may not be enough to get visible abs, but standing core workouts can definitely help strengthen and tone your abdominal muscles. To achieve visible abs, it\u2019s important to combine regular exercise with a healthy diet that includes plenty of lean protein, vegetables, and whole grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to engaging in targeted standing ab exercises, incorporating full-body strength training and cardiovascular exercises can help reduce body fat and reveal toned abdominal muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_number_1_core_workout\"><\/span><strong>What is the number 1 core workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It would be inaccurate to name a specific workout as the \u201cbest\u201d for any given region of the body. However, in our opinion, any core-focused workout that includes a variety of exercises that target different muscle groups can be effective for strengthening and toning your core. The most important aspect of any core workout or any workout in general is proper form and consistency. Therefore, the \u201cbest\u201d workout will be the one you can do correctly and consistently. This workout may vary from person to person as we\u2019re all unique with different levels of fitness and different limitations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Core workouts often contain the same exercises. Some variations include planks, crunches, Russian twists, and leg raises. Each of these exercises targets a different muscle group in the core and can be modified to challenge different fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the most effective core workout is one you enjoy and can consistently incorporate into your fitness routine. This will help you stay motivated and see results over time.<\/span><\/p>\n\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Standing_Core_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Standing core exercises are a great way to target your abdominal muscles while also engaging your whole body. Make sure to keep your core engaged, your back straight, and your breathing steady throughout the entire movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with 10 to 15 repetitions of each exercise and gradually increase as you become stronger. Remember to warm up and cool down before and after your workout. Always complete every workout with proper form to limit the likelihood of injury. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;t totally ineffective, as consistently doing them can help improve your core strength and build muscle in the abdomen.\u00a0 However, if your goal is to build a strong, stable core that will help [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80425,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[45],"class_list":["post-46565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-core-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for \u2605 STANDING CORE WORKOUTS \u27a4 that are both effective and safe? Look no further! This read will show you 15 exercises that are perfect for your core.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises\" \/>\n<meta property=\"og:description\" content=\"Looking for \u2605 STANDING CORE WORKOUTS \u27a4 that are both effective and safe? Look no further! This read will show you 15 exercises that are perfect for your core.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-04T18:48:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises\",\"dateModified\":\"2025-08-04T18:48:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/\"},\"wordCount\":2466,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout.png\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 your core strength and build muscle in the abdomen.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is why we\u2019ve put together this standing core workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It hits all the key muscle groups in your core, including your obliques, lower back, and hips, to give you a well-rounded workout. In addition, as it's all done standing up, it also challenges your balance and stability, which are two important components of a strong core.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The best part? This workout can be done anywhere! No equipment is necessary. So whether you're at the gym, at home, or traveling, you can always squeeze in a quick core workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But first, let's review the core anatomy so you know exactly which muscles you're targeting with each exercise.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What's Your Core?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">More specifically it\u2019s composed of your (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/#:~:text=The%20core%20is%20defined%20as,the%20pelvic%20floor%2C%20and%20the\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Abdomina ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/\",\"name\":\"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout.png\",\"dateModified\":\"2025-08-04T18:48:05+00:00\",\"description\":\"Looking for \u2605 STANDING CORE WORKOUTS \u27a4 that are both effective and safe? 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Look no further! This read will show you 15 exercises that are perfect for your core.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises","og_description":"Looking for \u2605 STANDING CORE WORKOUTS \u27a4 that are both effective and safe? Look no further! This read will show you 15 exercises that are perfect for your core.","og_url":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-04T18:48:05+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises","dateModified":"2025-08-04T18:48:05+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/"},"wordCount":2466,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout.png","articleSection":["Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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 your core strength and build muscle in the abdomen.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">This is why we\u2019ve put together this standing core workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It hits all the key muscle groups in your core, including your obliques, lower back, and hips, to give you a well-rounded workout. In addition, as it's all done standing up, it also challenges your balance and stability, which are two important components of a strong core.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The best part? This workout can be done anywhere! No equipment is necessary. So whether you're at the gym, at home, or traveling, you can always squeeze in a quick core workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But first, let's review the core anatomy so you know exactly which muscles you're targeting with each exercise.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What's Your Core?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">More specifically it\u2019s composed of your (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7345922\/#:~:text=The%20core%20is%20defined%20as,the%20pelvic%20floor%2C%20and%20the\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Abdomina ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/","url":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/","name":"Standing Core Workout: Why You Should Ditch Crunches for These 14 Exercises - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/Standing-Core-Workout.png","dateModified":"2025-08-04T18:48:05+00:00","description":"Looking for \u2605 STANDING CORE WORKOUTS \u27a4 that are both effective and safe? Look no further! 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