These three dumbbell moves strengthen your core more than crunches or planks, according to a personal trainer who works with seniors
Strengthen your abs with these standing exercises
Many of my personal training clients over age 60 are unable to get down to the floor. That prevents us from doing traditional core exercises like crunches, sit-ups, or planks.
Luckily, my favorite deep core moves are done while standing upright, anyway.
Training your abs and wider core muscles while standing can improve your balance, help you maintain good posture, and make everyday activities easier. These moves can also be quite challenging, even if you’re relatively strong and fit.
That’s why I give the following standing core exercises to both my younger clients and seniors alike.
How to do the workout
You’ll need a pair of moderately heavy dumbbells for this workout. The right weight will allow you to do all of the reps in a set without needing to rest, but leave you feeling fatigued by the end of your set.
Start by doing one set of each exercise, and progress to three sets as you get stronger. I’d suggest doing this workout for a minimum of three times a week to see progress.
These exercises are doable for most, but if you’re a beginner, consider meeting with a certified personal trainer for guidance on proper form.
1. Farmer’s carry
Sets: 1-3 Time: 20-30sec
- Stand tall with your feet hip-width apart holding a dumbbell in each hand.
- Engage your core muscles.
- Walk for 10-15 seconds.
- Turn around and walk in the opposite direction for 10-15 seconds.
Trainer tips: Keep your spine extended and your chest up throughout the exercise. Don’t let your body tilt to one side as you walk.
2. Dumbbell woodchop
Sets: 1-3 Reps: 10-12 each side
- Stand holding a dumbbell.
- Engage your core muscles.
- Hinge at your hips, push your buttocks back behind you and bring the dumbbell to your left side.
- Drive your hips forward and swing the dumbbell above your right shoulder.
- Bring the dumbbell back to your left side.
- Continue for 10-12 reps, then repeat on the other side.
Trainer tips: Stay in control of the swing motion at all times and avoid letting momentum take over.
3. Overhead march
Sets: 1-3 Reps: 10-12 each side
- Stand holding dumbbells.
- Engage your core and lift the dumbbells overhead, extending your arms.
- Lift your left knee to hip height, bending it to 90°, and hold it in this position for one second.
- Lower your left foot to the floor.
- Repeat the movement with your right knee.
- Continue alternating knee lifts, aiming for 10-12 reps on each side.
Trainer tips: Don’t let your lower back arch excessively. If you find that happening, use lighter dumbbells or practice the exercise unweighted. Avoid rushing and keep the dumbbells aligned with your shoulders throughout the movement.
