5 Standing Ab Exercises for a Stronger Core

Your core is aptly named, as it’s quite literally at the core of everything that you do. Bending down to tie your shoes, loading the laundry or lugging groceries, and simply being able to balance or get up and down without issue are all possible thanks to a solid midsection. So keeping it strong is crucial, especially as you age.

“Your core is your lifeline, because when your center is strong, everything else moves better,” says Denise Austin, fitness expert with more than 20 years of experience creating workouts. “Core training is one essential piece of a larger healthy aging routine, and it’s more about being independent and confident than it is about flattening your tummy.”

Strengthening the muscles of your core—including your abdominals, back, glutes, and hip flexors—not only helps with daily movements but also improves posture and balance and takes stress off the lower back, Austin says.

Contrary to popular belief, you don’t need to rely on endless crunches to achieve a stronger core. Standing ab exercises are a super effective way to build strength while improving balance and providing a burst of light cardio to support endurance and your heart health.

“I love standing ab exercises because they challenge our core in a different way; they are a functional workout for your core,” explains Austin. “You’re training your abs while standing, balancing, shifting your weight, and moving your arms and legs—just like you do in everyday life.”

So next time it’s ab day, try this exclusive standing ab workout to work your midsection and earn total-body benefits, too.

Denise Austin’s Exclusive Standing Ab Workout

Aim to do this routine two to three days a week, with at least one day of rest in between. Perform each move for 30 seconds.

When you’re ready for more of a challenge, you can extend the time and do each move for 60 seconds (or longer!). You can also try doing any of the moves while holding light dumbbells, which increases resistance and works your muscles harder so you can feel even stronger, says Austin.

Standing Crunch Pulldown

1. Stand tall with feet hip-width apart. Extend arms overhead, keeping shoulders relaxed and core engaged. This is the starting position.
2. Lift right knee toward chest and bend elbows, pulling them down toward knee and crunching through torso.
3. Return to starting position.
4. Repeat on the opposite side.
5. Continue alternating for 30 seconds.

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Overhead Side Reach

1. Stand tall with feet hip-width apart.
2. Reach left arm overhead and lean upper body to the right, reaching right hand toward the floor while keeping left arm extended overhead.
3. Return to center.
4. Repeat on the opposite side.
5. Continue alternating for 30 seconds.

Tummy Tuck Knee Pull

1. Stand tall with feet hip-width apart. Hinging slightly at hips, step right foot back, keeping left foot planted on the ground, and extend both arms out in front of you (you can hold on to a wall or chair for balance). This is the starting position.
2. Drive right knee forward and toward chest, pulling arms back to meet it (right foot should be about even with left knee, elbows bent about even with torso). If you’re holding on to a wall or chair, keep holding on and don’t bring arms back.
3. Return to starting position.
4. Repeat for 30 seconds.
5. Then repeat on opposite side for 30 seconds.

Overhead Figure 8

1. Stand tall with feet hip-width apart and core engaged.
2. Extend both arms overhead. Slowly trace a figure-eight pattern in the air with hands in one continuous motion. Keep torso steady and facing forward as you trace the shape.
3. Continue for 30 seconds.
4. Then reverse directions and repeat for 30 seconds.

Woodchop

1. Stand with feet shoulder-width apart. Hold a light dumbbell in both hands above left shoulder, and pivot on right foot, popping the heel. This is the starting position.
2. Keeping core engaged and a slight bend in knees, rotate torso and hips as you drive the weight diagonally across body toward left hip.
3. Reverse the motion to return to starting position.
4. Repeat for 30 seconds.
5. Then repeat on opposite side for 30 seconds.