Protect your spine and build real-world stability with this 15-minute standing abs workout
Train your core in the way it actually moves
You might not notice it, but you twist (and resist twisting) your body all the time in everyday life. When you drive and reach behind you (in my case, to pass snacks to my kids in the back), carry groceries or change direction while walking, you are performing spinal rotation.
This movement helps to protect your spine and keep your muscles flexible and resilient, reducing stiffness often linked to back pain.
Adding intentional and controlled twisting into your fitness routine through rotational and anti-rotational exercises is a fantastic way to strengthen your core and protect your spine for the long term.
In the workout below, the woodchop squat trains your core to generate power through rotation, while the dumbbell press-out works the opposite way—teaching your body to resist movement (anti-rotation) and remain as stable as possible.
Master both movement patterns and you won’t just build strength, you’ll boost stability, balance and resilience in your core. Rotation and anti-rotational exercises also target the deep core—often overlooked abdominal muscles that support and stabilize your spine, protecting it from injury.
Standing abs exercises—like the ones featured in the 15-minute workout below—are effective as they engage your whole body, forcing your hips, core and even your feet to stay stable as you move.
Over time, you’ll notice the difference in how well and comfortably you move through your day.
The workout
Perform each exercise for 30 seconds (changing sides halfway through for single-sided moves), followed by 15 seconds of rest. Complete each circuit twice and take 30 seconds of rest before moving on to the next circuit.
All you need is a pair of dumbbells at moderate-light weight (3-5kg). You want to feel your core working rather than your arms taking over the move.
Circuit 1:
- Woodchop squat
- Standing oblique twist
- Cross-body punch
Circuit 2:
- Dumbbell press-out
- Stir the pot
- Overhead press and single-leg balance
Circuit 3:
- Dumbbell halo
- Squat hold and punch
- Side crunch
How to do the moves
1A. Woodchop squat
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet shoulder-width apart, holding a dumbbell in both hands over your right shoulder.
- Move the weight diagonally down to your left hip, as you bend your knees and push your hips back to lower into a squat.
- Push through your feet to return to standing, lifting the dumbbell back to your right shoulder.
- Swap sides after 15 seconds.
1B. Standing oblique twist
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, holding a dumbbell in both hands at chest height.
- Twist your torso to one side. Return to the center, then rotate to the other side.
Trainer tip: Move slowly and with control, avoiding jerky movements.
Make it harder: Perform the exercise with your arms held straight out in front of you.
1C. Cross-body punch
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, holding light dumbbells in front of your shoulders, palms facing.
- Turn your torso to the left and punch your right arm across your body to your left side.
- Then turn your torso to the right and punch your left arm across to your right side.
- Continue, alternating sides with each rep.
2A. Dumbbell press-out
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, holding the weight with both hands horizontally at your chest.
- Extend your arms forward at shoulder height.
- Bring the dumbbell back to your chest.
- Continue at pace.
2B. Stir the pot
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, holding the handle of a dumbbell in both hands, so the dumbbell is vertical.
- Move the dumbbell out to the left and forward, then back and to the right, keeping it at shoulder height and drawing an imaginary circle with the dumbbell.
- Change direction halfway through the set.
2C. Overhead press and single-leg balance
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, holding a dumbbell in your right hand over your shoulder.
- Extend your right arm to press the weight overhead.
- Bend your left knee and raise it up to hip height, lifting your left arm out to the left side or placing it on your hip to balance.
- Hold for time, then switch sides.
3A. Dumbbell halo
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet shoulder-width apart, holding a dumbbell horizontally in both hands just above your head.
- Slowly circle it around your head.
- Change direction halfway through the set, or alternate directions after each repetition.
3B. Squat hold and punch
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet shoulder-width apart, holding light dumbbells in front of your chest.
- Push your hips back and bend your knees to lower until your thighs are parallel to the floor, or as close as your mobility allows.
- Holding this squat position throughout, turn your torso to the right and punch your left arm across your body to your right side.
- Return to the center, then repeat on the other side.
- Continue, alternating sides with each rep.
Trainer tip: This move is more challenging than in circuit one as you’re holding a squat position throughout, challenging your core and leg muscles to maintain your balance.
3C. Side bend
Sets: 2 Time: 30sec Rest: 15sec
- Stand with your feet hip-width apart, holding dumbbells by your sides.
- Moving from your hips, bend to the left, lowering the dumbbell in your left hand down your left side, feeling a stretch in your left side.
- Using the muscles on the right side of your torso, straighten back up, then repeat on the other side.
- Continue, alternating sides with each rep.
