Skip the planks and build a strong core with this three-move standing abs workout
Support everyday movements with these targeted exercises
A strong core is the foundation of our day-to-day movement, but building core strength is about more than endless planks, crunches or sit-ups.
“Not all core exercises are created equal,” says Courtney Goldate, strength director and lead personal trainer at Lionheart Gym & Wellness, who favors standing moves.
“With standing ab exercises, the core is forced to build strength in a more natural position,” she explains. “It focuses on movements we do daily.”
Goldate’s three-move standing ab routine mimics movements we perform as part of our everyday lives, from carrying groceries to reaching up to a high shelf.
“These exercises stabilize the spine and transfer force while the rest of the body moves,” she explains. “Other benefits include more total core activation, a challenge to balance and proprioception [your body’s sense of where it is in space], and better bracing.”
With minimal equipment needed, it’s also an easy routine to do at home.
“The core needs counterweight to challenge its engagement,” Goldate explains. “For this workout, you will need two equal-weight dumbbells or kettlebells, or you can use household items such as buckets, water jugs or tins of equal weight.”
How to do the standing ab workout
Goldate recommends doing the standing ab workout two to three times a week.
You can do it as a standalone workout or stack it onto another strength workout as an ab finisher.
Here’s an overview of the workout, followed by explanations of how to do each exercise.
- Farmer carry
- Overhead march
- Suitcase carry
1. Farmer’s carry
Sets: 3-4 Time: 20-30sec
How to do it:
- Stand with your feet hip-width apart, holding weights by your sides, ensuring your ribcage is directly above your hips.
- Engage your core and squeeze your shoulder blades together.
- Walk forward, ensuring your feet remain hip-width apart as you move—imagine walking on train tracks, not a tightrope.
2. Overhead march
Sets: 3-4 Time: 20-30sec
How to do it:
- Hold weights overhead, with your arms extended.
- Engage your core, and tuck your pelvis so your ribcage and hips are stacked on top of each other.
- Exhale as you lift and bend your right knee towards your chest, moving slowly and with control.
- Inhale as you return your right foot to the floor.
- Repeat on the other side, alternating sides with each rep.
3. Suitcase carry
Sets: 3-4 Time: 20-30sec
How to do it:
- Stand with your feet hip-width apart, holding one weight by your side, ensuring your ribcage is directly above your hips.
- Engage your core and squeeze your shoulder blades together.
- Walk forward, keeping your torso from pulling toward the weighted side.
