Trainer advocates these four exercises for enhanced core strength, rather than sit-ups.
Looking for some core exercises that don't require you to lie on the floor? Look no further! Here's a list of four exercises that can be performed from a standing position or from your hands and knees, using no equipment (although a yoga mat can add a bit of comfort). If you're feeling adventurous, you can even throw in a moderately-heavy dumbbell for an extra challenge.
1. Reverse Woodchop
- Sets: 3
- Reps: 10-12 each side
Stand with your feet hip-width apart, core engaged, and spine neutral. Clasp your hands together in front of your right hip with slightly bent knees. Swing your hands in a diagonal motion over your left shoulder. Return to the starting position, then switch sides to complete the repetitions. Remember to move your clasped hands in a controlled semi-circle over your chest, avoiding excessive hip twisting.
2. Bear Plank
- Sets: 3
- Time: 15-30 seconds
Start on your hands and knees. Engage your core and maintain a flat back. Lift your knees a few inches off the mat and hold in this position, keeping your hips level. Avoid arching your lower back, and if getting on the floor isn't an option, try an elevated plank with your hands on a sturdy surface, like the sofa.
3. Standing Trunk Rotation
- Sets: 3
- Reps: 15-20 each side
Stand with your feet hip-width apart, core engaged, and spine neutral. Clasp your hands behind your head. Inhale deeply. As you exhale, twist your torso to the right. Return to center, inhale, then exhale as you rotate to the left. Keep your hips still and square as you twist. For an extra challenge, hold a dumbbell between your hands.
4. Upright March
- Sets: 3
- Reps: 12-15 each side
Stand with your feet hip-width apart, core engaged, and spine neutral. Lift your right foot off the mat to hip-height and hold briefly. Lower with control and repeat on the other side. Focus on engaging the core rather than letting your thighs do the work. To increase difficulty, hold a dumbbell with both hands.
These exercises target your mid-body muscles, providing a great way to work on your core strength without the need for lying on the floor. Give them a try and feel the burn! If you want more workout ideas, health tips, and wellbeing advice, be sure to sign up for our Fit&Well Newsletter. Happy exercising!
- The Reverse Woodchop exercise, part of a standing workout, engages the core and targets mid-body muscles, offering an alternative to floor-based core exercises.
- The Bear Plank, performed on hands and knees without any need for equipment, tests your core strength and maintains a flat back, serving as an excellent alternative exercise for those who dislike floor-based positions.
- By incorporating the Standing Trunk Rotation, which includes twisting the torso from a standing position and engaging the core to challenge mid-body muscles, you can expand your core workout routine beyond traditional floor exercises while also exploring the benefits of science-backed health-and-wellness practices.
