{"id":46656,"date":"2022-10-06T11:43:09","date_gmt":"2022-10-06T11:43:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46656"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"standing-core-exercises","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/","title":{"rendered":"The Best Standing Core Exercises For Strength, Stability, And Function"},"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-exercises\/#Are_Standing_Core_Exercises_Effective\" >Are Standing Core Exercises Effective?<\/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-exercises\/#The_Best_Standing_Core_Exercises_No_Equipment\" >The Best Standing Core Exercises: No Equipment!<\/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-exercises\/#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-4\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Squat_With_Overhead_Press\" >Squat With Overhead Press<\/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-exercises\/#Single-Leg_Deadlift\" >Single-Leg Deadlift<\/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-exercises\/#Lunge_With_A_Twist\" >Lunge With A Twist<\/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-exercises\/#Wood_Chop\" >Wood Chop<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Wide_Side_Crunch\" >Wide Side Crunch\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Knee_Tuck_Extension\" >Knee Tuck Extension<\/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-exercises\/#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-11\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Standing_Marches\" >Standing Marches\u00a0<\/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-exercises\/#Core_Stabilizer\" >Core Stabilizer<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Common_Mistakes_To_Watch_Out_For_When_Performing_Standing_Core_Exercises\" >Common Mistakes To Watch Out For When Performing Standing Core Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Not_Engaging_Your_Core_Muscles\" >Not Engaging Your Core Muscles<\/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-exercises\/#Holding_Your_Breath\" >Holding Your Breath<\/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-exercises\/#Moving_Too_Quickly_Or_Using_Momentum\" >Moving Too Quickly Or Using Momentum\u00a0<\/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-exercises\/#Not_Keeping_Your_Back_Straight\" >Not Keeping Your Back Straight<\/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-exercises\/#Not_Maintaining_Good_Posture\" >Not Maintaining Good Posture<\/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-exercises\/#Lifting_Your_Heels\" >Lifting Your Heels<\/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-exercises\/#Not_Warming_Up\" >Not Warming Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A strong core is a foundation for a strong body. The core muscles \u2013 including the abdominal muscles, obliques, lower back, and hips \u2013support the spine and pelvis and enable us to move our limbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/#r1\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">A strong and stable core helps us maintain good posture and alignment, prevents injuries, and allows us to move our bodies more efficiently. <\/span><span style=\"font-weight: 400;\">Sit-ups and crunches are often thought of as the best exercises for core strength, but they can put unnecessary strain on the spine and can lead to lower back pain (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/are-sit-ups-bad-for-you-the-us-military-seems-to-think-so\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, standing exercises are a better way to target the core muscles while protecting the spine. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll discuss everything you need to know about standing core exercises, including their benefits, how to do them, and some of the best exercises to try.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Standing_Core_Exercises_Effective\"><\/span><b>Are Standing Core Exercises Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To understand why standing core exercises are so effective, it&#8217;s important to know a little bit about the anatomy of the core muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The core muscles are made up of the transverse abdominis, rectus abdominis, internal and external obliques, and erector spinae. These muscles work together to stabilize the spine and pelvis and allow the trunk to move freely (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/12\/4306\/htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The transverse abdominis is the deepest layer of abdominal muscle and wraps around the spine like a corset. The rectus abdominis is the &#8220;six-pack&#8221; muscle that runs down the front of the abdomen. The internal and external obliques are the muscles that run along the sides of the abdomen. The erector spinae is a group of muscles that runs along the spine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When these muscles work together correctly, they provide a stable platform for the spine and pelvis, which allows the trunk to move freely. However, if one or more of these muscles is weak, it can lead to pain and injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standing core exercises engage all of the core muscles, which helps ensure that they are all working together correctly. This can help prevent pain and injury, as well as improve posture and balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3806175\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to being effective at strengthening the core muscles, standing <a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">core exercises<\/a> also have the added benefit of being low-impact. This means they are easy on the joints and gentle on the back, which is ideal for those suffering from chronic back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women who are pregnant or have recently given birth can also benefit from standing core exercises. Exercises help strengthen the muscles that support the spine and pelvis, which can improve posture and help prevent pain during pregnancy and after childbirth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1595006\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diastasis Recti is a condition that can occur during or after pregnancy, and it occurs when the abdominal muscles separate. This separation can cause pain and difficulty with activities such as coughing, sneezing, and even laughing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5013086\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standing core exercises can help close the gap between the abdominal muscles and improve the function of the core muscles. Hence, it can help reduce pain and improve the <a href=\"https:\/\/betterme.world\/articles\/hollow-hold-crossfit\/\">appearance<\/a> of the abdomen (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29512814\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6454249\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other types of exercises, such as sit-ups and crunches, can make Diastasis Recti worse (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/battling-the-postpartum-pooch-why-situps-arent-cutting-it\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, standing core exercises can be done anywhere, at any time. They don&#8217;t require any special equipment or a gym membership, so they can be done at home, at work, or even on a vacation.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/best-ab-workouts-for-women\/\"><i>The Best Ab Workouts For Women: Strengthen Your Core And Get The Midriff Of Your Dreams<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-44592 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1024x576.png\" alt=\"standing core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207625.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Standing_Core_Exercises_No_Equipment\"><\/span><b>The Best Standing Core Exercises: No Equipment!<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following exercises are some of the best standing <a href=\"https:\/\/betterme.world\/articles\/lasting-relationships\/\">core exercises<\/a> for strength, stability, and function. Do them regularly to improve your posture, balance, and core strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with your body weight and progress to using dumbbells or a resistance band when the exercise becomes too easy.<\/span><\/p>\n<h3><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;\">The bird dog is a yoga pose that is also an <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">excellent<\/a> standing core exercise. It strengthens the muscles along the spine and pelvis and helps improve posture and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Standing Bird Dog:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand 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;\">Engage your core muscles and lift your right arm and left leg up, keeping your back and pelvis level. Your thigh should be parallel to the ground, and your fingers should be pointing up toward the sky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5 seconds, and then lower your arm and leg. Repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Squat_With_Overhead_Press\"><\/span><b>Squat With Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The squat with overhead press is a compound exercise that works the entire body, including the core muscles. It also helps improve balance, stability, and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Squat With Overhead Press:<\/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 down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and bend your knees to lower into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you squat, press your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up, and then lower your arms back down to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Deadlift\"><\/span><b>Single-Leg Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The single-leg deadlift is an excellent <a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\">exercise<\/a> for balance and stability. It also works the muscles along the spine and pelvis, which can help improve posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Single-Leg Deadlift:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand 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;\">Engage your core muscles and lift your right leg behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the hips and lower your torso until it is parallel to the ground. Your left leg should be straight, while your right leg should be extended behind you with your heel pointing toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Lunge_With_A_Twist\"><\/span><b>Lunge With A Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The lunge with a twist is an effective exercise that works the entire body, including the core muscles. It helps improve balance, stability, and posture as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Lunge With A Twist:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand 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;\">Step forward with your right leg and lower your body into a lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lunge, twist your torso to the right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up and repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-43403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-1024x576.png\" alt=\"standing core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/10.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wood_Chop\"><\/span><b>Wood Chop<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This full-body exercise works the muscles of the arms, shoulders, legs, and core. Moreover, it helps <a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-for-beginners\/\">improve balance<\/a>, stability, and posture as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Wood Chop:<\/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 down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and bend your knees to lower into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you squat, twist your torso to the right and reach your arms up overhead as if you were chopping wood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Wide_Side_Crunch\"><\/span><b>Wide Side Crunch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The wide side crunch is an effective exercise that works the muscles of the sides and back of the waist. Other than that, it also helps improve balance, stability, and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Wide Side Crunch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand 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;\">Step out to the right with your right foot, and then lower your body into a half squat. Your thighs should be parallel to the ground, and your right arm should be extended out to the side for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and bend your torso to the right, feeling a stretch along the left side of your waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and return to starting position before repeating on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Knee_Tuck_Extension\"><\/span><b>Knee Tuck Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise works the muscles of the back and sides of the waist, as well as the muscles of the arms and legs. It also helps improve balance, stability, and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Knee Tuck Extensions:<\/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 down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and bend your torso to the right while bringing your right knee up to meet your right elbow.<\/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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h3><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;\">This exercise works the abs muscles, including the rectus abdominis and obliques. Like the other exercises, it also helps improve balance, stability, and posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do Standing Bicycle Crunches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and bring your right knee to touch your left elbow in front of your body. That&#8217;s one repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides and continue for 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/standing-core-workouts\/\"><i>Standing Core Workout: Why You Should Ditch Crunches For These 15 Exercises<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-43401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1024x576.png\" alt=\"standing core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Standing_Marches\"><\/span><b>Standing Marches\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Normally done with a kettlebell or dumbbell in each hand, this march variation strengthens the shoulders as well as the muscles of the core. The bodyweight version will work your arms a bit less but still gives a great challenge to the core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do standing marches:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and raise your right knee to hip height in front of you. Feel the muscles of your abs and obliques contracting to stabilize your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your right leg and raise your left knee to hip height.<\/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><span class=\"ez-toc-section\" id=\"Core_Stabilizer\"><\/span><b>Core Stabilizer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise works the abs muscles, including the rectus abdominis and obliques. It helps improve balance, stability, and posture as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do the Core Stabilizer:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms straight out in front of your chest, palms touching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and rotate your torso to the right, then back to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides and rotate your torso to the left, then back to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for 10 repetitions on each side.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Watch_Out_For_When_Performing_Standing_Core_Exercises\"><\/span><b>Common Mistakes To Watch Out For When Performing Standing Core Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Avoid these common mistakes when performing any of the standing core exercises above:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Engaging_Your_Core_Muscles\"><\/span><b>Not Engaging Your Core Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing any of these exercises without engaging your core muscles will not only make the exercise less effective but can also lead to injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of the muscle-mind connection \u2013 if you don&#8217;t think about engaging your core muscles, they won&#8217;t work as hard. Make sure to focus on contracting your abs throughout the entire exercise.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Holding_Your_Breath\"><\/span><b>Holding Your Breath<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many confuse core engagement with holding their breath, but the two are quite different.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you hold your breath, it increases intra-abdominal pressure, which can lead to several issues including hernias, high blood pressure, and incontinence (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/nursing-and-health-professions\/abdominal-pressure\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Instead of holding your breath, make sure to breathe regularly and deeply throughout the exercise.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-43399 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-1024x576.png\" alt=\"standing core exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Moving_Too_Quickly_Or_Using_Momentum\"><\/span><b>Moving Too Quickly Or Using Momentum\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When performing any of these exercises, it is important to move slowly and with control. Do not use momentum to swing your arms or legs, as this can lead to injury. Focus on using the muscles of your abs and obliques to stabilize your body and control the movement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Keeping_Your_Back_Straight\"><\/span><b>Not Keeping Your Back Straight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to keep your back straight when performing any of these exercises, as rounding your back can lead to lower back pain. If you find that you are rounding your back, focus on engaging your core muscles and tucking your pelvis under to stabilize your spine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Maintaining_Good_Posture\"><\/span><b>Not Maintaining Good Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to maintain good posture throughout the exercise, even when you&#8217;re not moving. Remember to keep your shoulders down and back, your chest up, and your chin tucked. This will help to prevent lower back pain and injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lifting_Your_Heels\"><\/span><b>Lifting Your Heels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When performing any of these exercises, be sure to keep your heels down. Lifting your heels puts unnecessary stress on your lower back and can lead to injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Warming_Up\"><\/span><b>Not Warming Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just because these exercises are done standing doesn&#8217;t mean they don&#8217;t require a warm-up. You&#8217;re using your body weight, which makes it even more vital to warm up before you start.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good warm-up will increase your heart rate, loosen up your muscles, and prepare your body for the exercise to come (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a quick and easy warm-up routine you can do before any of the standing core exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jog in place for 1 minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms, legs, and back for 1 minute<\/span><\/li>\n<\/ul>\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 engage your abs, obliques, and other core muscles. They can help to improve balance and stability, and can also be done anywhere, anytime.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just be sure to avoid common mistakes such as not engaging your core muscles or using momentum to swing your arms or legs. With proper form and technique, these exercises can help to build a strong and stable core.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Standing_Core_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>A strong core is a foundation for a strong body. The core muscles \u2013 including the abdominal muscles, obliques, lower back, and hips \u2013support the spine and pelvis and enable us to move our limbs (8). A strong and stable core helps us maintain good posture and alignment, prevents injuries, and allows us to move [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46657,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"coauthors":[117],"class_list":["post-46656","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>The Best Standing Core Exercises For Strength, Stability, And Function - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the best \u2605 STANDING CORE EXERCISES \u27a4 for strength, stability, and function. Learn how to properly perform these exercises, including their benefits.\" \/>\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=\"The Best Standing Core Exercises For Strength, Stability, And Function\" \/>\n<meta property=\"og:description\" content=\"Learn about the best \u2605 STANDING CORE EXERCISES \u27a4 for strength, stability, and function. Learn how to properly perform these exercises, including their benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1912315105-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\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=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 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-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"The Best Standing Core Exercises For Strength, Stability, And Function\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/\"},\"wordCount\":2216,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1912315105-scaled.jpg\",\"articleSection\":[\"Core Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A strong core is a foundation for a strong body. The core muscles \u2013 including the abdominal muscles, obliques, lower back, and hips \u2013support the spine and pelvis and enable us to move our limbs (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/#r1\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">A strong and stable core helps us maintain good posture and alignment, prevents injuries, and allows us to move our bodies more efficiently. <\/span><span style=\\\"font-weight: 400;\\\">Sit-ups and crunches are often thought of as the best exercises for core strength, but they can put unnecessary strain on the spine and can lead to lower back pain (<\/span><a href=\\\"https:\/\/www.issaonline.com\/blog\/post\/are-sit-ups-bad-for-you-the-us-military-seems-to-think-so\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). On the other hand, standing exercises are a better way to target the core muscles while protecting the spine. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll discuss everything you need to know about standing core exercises, including their benefits, how to do them, and some of the best exercises to try.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are Standing Core Exercises Effective?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To understand why standing core exercises are so effective, it's important to know a little bit about the anatomy of the core muscles.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The core muscles are made up of the transverse abdominis, rectus abdominis, internal and external obliques, and erector spinae. These muscles work together to stabilize the spine and pelvis and allow the trunk to move freely (<\/span><a href=\\\"https:\/\/www.mdpi.com\/1660-4601\/17\/12\/4306\/htm\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/\",\"name\":\"The Best Standing Core Exercises For Strength, Stability, And Function - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1912315105-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn about the best \u2605 STANDING CORE EXERCISES \u27a4 for strength, stability, and function. 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Learn how to properly perform these exercises, including their benefits.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The Best Standing Core Exercises For Strength, Stability, And Function","og_description":"Learn about the best \u2605 STANDING CORE EXERCISES \u27a4 for strength, stability, and function. Learn how to properly perform these exercises, including their benefits.","og_url":"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1912315105-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"The Best Standing Core Exercises For Strength, Stability, And Function","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/"},"wordCount":2216,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/standing-core-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1912315105-scaled.jpg","articleSection":["Core Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A strong core is a foundation for a strong body. The core muscles \u2013 including the abdominal muscles, obliques, lower back, and hips \u2013support the spine and pelvis and enable us to move our limbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/#r1\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">A strong and stable core helps us maintain good posture and alignment, prevents injuries, and allows us to move our bodies more efficiently. <\/span><span style=\"font-weight: 400;\">Sit-ups and crunches are often thought of as the best exercises for core strength, but they can put unnecessary strain on the spine and can lead to lower back pain (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/are-sit-ups-bad-for-you-the-us-military-seems-to-think-so\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, standing exercises are a better way to target the core muscles while protecting the spine. <\/span><span style=\"font-weight: 400;\">In this article, we'll discuss everything you need to know about standing core exercises, including their benefits, how to do them, and some of the best exercises to try.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Are Standing Core Exercises Effective?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To understand why standing core exercises are so effective, it's important to know a little bit about the anatomy of the core muscles.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The core muscles are made up of the transverse abdominis, rectus abdominis, internal and external obliques, and erector spinae. 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