If you struggle with restricted mobility, back pain or just don’t like doing crunches, standing ab workouts are a great way to train your core without having to lie down.
Your core has to work hard to keep your body balanced and stable when you’re upright, and standing ab workouts increase the resistance on these muscles to add tone and strengthen them.
Certified personal trainer for Alo Moves, Louis Chandler, designed this workout to be both simple and scalable, making it suitable for lots of different fitness levels, but particularly those at the start of their journey.
“This workout is beginner-friendly because it uses simple, low-impact movements that build core stability, improve balance, and introduce basic resistance training without overwhelming the body,” says Chandler.
“The standing format keeps things accessible to those who may be new to exercise or uncomfortable getting down to the floor.”
You don’t need to choose particularly heavy weights to start off with—even two 5lb hand weights will do. As you get stronger you can increase the weight you use to challenge yourself.
What should beginners bear in mind when they start strength training?
“Beginners should remember that progress takes time, and consistency matters more than intensity at the start,” says Chandler.
“It’s important to focus on proper form rather than heavy weights—moving well sets a solid foundation and reduces injury risk
“Listening to your body is key. Soreness is normal, but sharp pain is not. Hydration, recovery and nutrition also play big roles in building strength.
“Finally, start with a positive mindset, celebrate small wins, and know that every rep is a step toward long-term health and strength.”
Workout overview
Do three to five rounds with a 30-second rest between each exercise.
- Standing march 1min
- Woodchop 30sec each side
- Oblique dip 1min
Exercise guides
I also asked Chandler why he chose these particular exercises. “Exercises like marches and dips mimic natural daily movements, which helps beginners feel more confident and capable while improving functional strength,” says Chandler. “Plus, the pacing allows for manageable rest between sets, which supports gradual endurance building.”
1. Standing march
Time: 1min
- Stand holding light dumbbells by your sides.
- Engage your core, then march in place, lifting one knee at a time up to hip height.
- Keep your core engaged and your shoulders relaxed while you march.
2. Woodchop
Time: 30sec each side
- Stand in a split stance with your right foot in front and left foot behind, holding the ends of a dumbbell in both hands by your left hip.
- Engage your core then lift the dumbbell to shoulder height on your right-hand side.
- Lower the dumbbell with control to the start.
- Continue for time, then swap sides.
3. Oblique dip
Time: 1min
- Stand holding dumbbells by your sides.
- Bend at the waist to the right side, feeling the stretch on your left-hand side.
- Return to the center, then repeat on the other side.
- Continue for time, alternating sides with each rep.
Louis Chandler is a certified personal trainer who works for the Alo Moves virtual fitness platform and at the prestigious Alo Wellness Club, where he trains high-profile athletes and individuals, including Hailey Bieber and Noah Beck.
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