Want a stronger core? Ditch the floor exercises for standing ones, says this certified trainer

I grew up doing my mom’s Jane Fonda workout videos with my sister in our living room.

If you’re in your late forties, you’ll remember the crunch was king back then—the more, the better!

When I wasn’t doing the video in my favorite neon yellow Lycra, I’d try to do 100 crunches a day. They never got easier—or more enjoyable.

Now, as a personal trainer, I know there are other ways to train your core that don’t involve a sit-up.

If you’re not a fan of crunches like me, you’ll love this standing abs workout by certified trainer Britany Williams.

She recommends moving your core work from the mat to standing because it “mimics real-life movements.”

How to do Williams’s core workout

You’ll need a set of dumbbells for this workout.

The moves:

• Overhead march: 3 x 8 reps per side
• Windmill: 3 x 10 reps per side
• Oblique twist to toe touch: 3 x 10 twists per side
• Standing ab chop: 3 x 10 reps per side
• Sumo oblique crunch: 3 x 8 reps per side

Why should you do standing core workouts?

Standing core workouts offer variety, encouraging you to exercise in multiple planes of motion rather than staying still in an isometric hold or simply crunching up and down.

“It’s not that standing abs exercises are inherently ‘better’ than abs exercises on the ground, but often when we think of the core we think of crunches and planks… and when in your everyday life do you find yourself in a plank? You don’t!” says Williams.

“Standing abs exercises translate to real-life movements that your core needs to be strong for—like carrying kids on our hips, rotating, reaching, and balancing on one leg [when we put on our shoes].”

Williams also says she finds it easier to progress her core exercises when using weights. When a move starts to feel easy, she simply increases the load.

Plus, standing core workouts are more accessible if you struggle with getting up and down from the ground or if you have wrist pain with moves like the plank.

“I find the types of exercises you can do on your back or in a plank or side plank position to be redundant and, after years of training, frankly sometimes boring! Adding in standing abs work makes it challenging and fun, which is always a win,” says Williams.

“Core strength supports posture, protects our spine, enhances balance, breath, pregnancy, and can reduce fall risks as we age.

“It’s so much more than just visible abs—core strength is about having a strong center to support everyday life.”

For more advice on how to get a stronger core, Williams has created a free five hacks for better abs guide.