This 15-minute standing core workout can protect your posture and balance
A good core workout doesn’t have to happen on the floor
In my 15 years as a certified personal trainer, I’ve worked with lots of clients who can’t easily get onto the floor.
Most assume core workouts are off-limits because of this, but some of my favorite abdominal exercises can be done standing up.
Standing core moves challenge your stability and balance, while building the strength you need to protect your spine and improve your posture.
This 15-minute standing core workout is beneficial for everyone—all you need to do it is a moderately heavy dumbbell.
How to do the 15-minute standing core workout
This workout is structured as a circuit, meaning you’ll do one exercise for the given number of repetitions, rest briefly, and then move on to the next exercise.
Once you’ve finished one circuit of the exercises, start over from the beginning.
Aim to do three full circuits, but adjust this to suit your fitness level.
You should feel muscle fatigue at the end of every set, but never sharp pain. If you do feel pain, stop the workout immediately and consult your doctor.
1. Reverse woodchop
Reps: 10-12 each side
- Stand with your feet hip-width apart.
- Hold a dumbbell in your hands.
- Engage your core muscles.
- Bend your knees slightly, hinge forward from your hips, and bring the dumbbell to your left side.
- Swing the dumbbell above your right shoulder, keeping your arms straight.
- Pause briefly.
- Lower the dumbbell back to your left side.
- Complete 10-12 reps, and then repeat on the other side.
Trainer tips: Keep your back straight and core engaged throughout. Stay in control of the movement and don’t let momentum take over.
2. Weighted overhead march
Reps: 10-12 marches for each arm
- Stand with your feet hip-width apart.
- Hold a dumbbell in your right hand and raise it overhead.
- Engage your core muscles.
- Lift your left knee to 90°.
- Pause briefly.
- Lower your left foot to the floor.
- Lift your right knee to 90°.
- Pause briefly.
- Lower your right foot to the floor.
- Continue alternating, completing 10-12 marches overall, then repeat the exercise while holding the dumbbell in your left hand.
Trainer tips: Keep the dumbbell aligned with your shoulder. Avoid rushing through the movement—stay balanced on one foot for several seconds before dropping it back down. Keep your shoulder blades engaged and your back straight.
3. Wall plank
Time: 15-30sec
- Stand facing a bare section of wall.
- Step back about six inches.
- Engage your core.
- Lean forward and place your forearms against the wall.
- Keep your body in a diagonal line, from your head to your feet.
- Hold in this position for 15-30 seconds.
Trainer tips: The further away you are from the wall, the harder the exercise will be. Don’t let your hips hinge behind you or sink towards the wall.
4. Weighted side bend
Reps: 10-12 each side
- Stand tall with your feet hip-width apart.
- Hold a dumbbell in your left hand.
- Engage your core.
- Place your right hand behind your head.
- Lower the dumbbell toward the floor, bending your torso to the left.
- Pause briefly, then rise and bend your torso to the right.
- Continue for 10-12 reps, then repeat on the other side.
Trainer tips: Don’t allow the torso to twist out of alignment. Keep your hips and shoulders square throughout the exercise.
