Standing core exercises are a great way to improve your stability and balance, improve posture, prevent injuries, and enhance functional fitness. Whether you’re a beginner or seasoned weight lifter, working your core is a vital part of your training routine! But it doesn't have to be boring i.e. endless crunches and sit ups (yawn..)

Switching up your core workout helps keep it fresh and fun while challenging your body with different movement patterns.

Before we dive into some movements, let's learn how to properly engage your core muscles:

How to: Abdominal Bracing

Stand or sit upright with relaxed shoulders.

Imagine you're about to be punched in the stomach and harden the ab muscles. 

Hold this activated core while performing any exercises (not just ab focused movements). It's going to protect your spine throughout each movement.

Breathe as you normally would while holding the brace.

So what core exercises are we trying today?

9 Standing Core Exercises with Weights

1. Dumbbell Overhead March
2. Weighted Standing Core Crunch
3. Standing Sumo Side Crunch
4. Standing Bird Dog
5. Squat to Oblique Crunch
6. Standing Dumbbell Twists
7. Goblet March
8. Dumbbell Wood Chop
9. Single Arm Kettlebell Overhead March

Exercise Instructions

Dumbbell Overhead March

1. Stand up straight with a dumbbell in each hand.
2. Press the dumbbells overhead with a neutral grip (palms facing inward.)
3. While activating the core muscles, march in place. This should be slow and controlled, both when you're lifting your leg AND lowering it back down. The slow controlled movement is what strengthens the core. Keep the arms overhead throughout the movement.
4. Continue alternating legs as you march in place. Lifting your left leg and then your right leg is a single rep.

Weighted Standing Core Crunch

1. Stand up straight with a single weight between both hands. Press the weight up overhead with arms fully extended.
2. Activate the core for balance and stability.
3. Slowly lower the weight down and out until it's at chest level. Keep the arms fully extended. Simultaneously, lift one knee up towards the weight while continuing to stand straight up.
4. Slowly return to the starting position and perform on the other side.
5. This entire movement should be slow and controlled in order to work the core muscles. Don't use momentum, "drop" the weight down to your chest, or "drop" the knee to the floor. That slow lowering should challenge your balance and make the core work harder.
    

Standing Sumo Side Crunch

1. Start with a wide foot stance and your toes pointing outward at a 45 degree angle. This is your sumo stance. Place your hands behind your head with the elbows flared out on either side.
2. Activate those core muscles. (Remember, pretend you're about to get punched in the stomach!)
3. Bend at the waist, tilting your upper body towards one side while keeping the chest facing forward. We aren't bending forward or backward. You want to bring your left elbow towards your left knee. 
4. Slowly return to the starting position with the core still activated.
5. Repeat on the other side (right elbow to right hip.)
6. That's one rep. 

Standing Bird Dog

1. Stand up straight with your feet hip width apart and your arms down straight at your sides.
2. Activate the core. 
3. Slowly lift your right knee up to hip level while simultaneously raising your left arm out and then up.
4. Pause.
5. Slowly and with control, return to the starting position. 
6. Repeat on the other side. 
7. That's one rep.

Squat to Oblique Crunch

1. Stand up straight with your feet between hip and shoulder width apart. Place your hands behind your head with elbows flared out to either side. 
2. Perform a squat, stopping when your thighs are parallel to the floor. 
3. As you return to the standing position, bring one knee upward and rotate your opposite elbow to meet that knee. This is the oblique crunch.
4. Slowly return to the starting position.
5. Repeat the squat.
6. Perform the oblique crunch on the other side.
7. That’s one rep.   

Standing Dumbbell Twists

1. Hold a dumbbell from the middle, straight out in front of you between both hands.
2. Keeping your arms fully extended, twist your torso to bring the dumbbell to one side of your body.
3. Slowly return to the starting position.
4. Repeat on the other side.
5. That’s one rep.
     

Goblet March

1. Stand with feet together and hold a weight goblet style between both hands. 
2. Lift one knee up to hip height while activating the core for stability. Upper body should not move and the hips shouldn’t sway. 
3. Slowly lower your leg back to the floor.
4. Repeat on the other side.
5. That’s one rep. 

Dumbbell Wood Chop

1. Stand up straight with feet shoulder width apart and toes slightly pointed outward. 
2. Hold a dumbbell at both ends between your hands. Bring the dumbbell to the outside of your right leg, with your torso twisted to the right. 
3. Lift the weight up and over to the left side while keeping your arms fully extended. Your torso should twist with the weight to your left. Keep the core activated the entire time. 
4. As your torso twists to each side your toes should pivot in the same direction. 
5. Slowly bring the weight back to the starting position.
6. Perform desired reps, then switch to the other side. 

Single Arm Kettlebell Overhead March

1. Stand with feet together and hold a kettlebell at full extension overhead.
2. Bring one knee up to hip height while activating your core. Upper body shouldn’t move and the hips shouldn’t sway.
3. Slowly lower your leg back to the floor.
4. Perform the marching movement on the other side.
5. That’s one rep. 

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