If you can’t exercise on the floor, try these three standing exercises to strengthen your core muscles and boost your balance

If you want a strong and functional core, you have to target all of the core muscles.

Yes, targeting the six-pack abs on the front of your stomach is useful, but you should pay attention to other muscles in your trunk too—like your obliques.

These core muscles, found along the sides of your abdomen, provide spinal stability, assist with breathing, help you balance, and contribute to rotational and side-bending movements.

Exercises like the side plank can help you target your obliques, but not everyone can get down to the floor for this well-known move.

I’m a certified trainer and I like to give these alternatives to my clients who have limited mobility.

You can do them at home. All you need is a resistance band and a moderately heavy weight.

The three standing oblique exercises

• Pallof press: 3 x 10-15 each side
• Wall side planks: 3 x 15-30sec each side
• Suitcase carry: 3 x 20-40 steps each side

1. Pallof press

How to do a Standing Banded Pallof Press - YouTube

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Sets: 3 Reps: 10-15 each side

• Loop a resistance band around a solid anchor, like a stair railing.
• Stand side-on to the anchor point and step away until the band is taut.
• Bend your knees slightly and engage your core muscles.
• Hold the band with both hands at belly button level.
• Extend both arms forward, resisting the pull of the band.
• Bring your hands back to your belly.
• Do all your reps on one side, then swap sides.

Trainer tips: Keep the band aligned with your belly button as you extend your arms—don’t allow your hands to travel toward the anchor point. Make sure your hips and shoulders stay aligned.

2. Wall side plank

Side Wall Plank - YouTube

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Sets: 3 Reps: 15-30sec each side

• Stand with your left side side on to a wall.
• Place your left elbow and forearm against the wall at shoulder level.
• Engage your core muscles and step your feet away from the wall.
• With your body in a straight line from head to heels, hold this position.
• Hold for time, then swap sides.

Trainer tips: The further away your feet are from the wall, the harder your side plank will be. Keep your shoulders, hips, and feet in a straight diagonal line.

3. Suitcase carry

Sets: 3 Reps: 20-40 steps each side

• Stand holding a moderately heavy dumbbell in your left hand.
• Walk forward for 10-20 steps.
• Turn around and walk back for 10-20 steps.
• Switch the weight to the right hand and repeat.

Trainer tips: Resist leaning toward the weight and keep your spine straight as you walk.