Five core-strengthening ab exercises recommended by this fitness professional:
Stand Up and Sculpt Your Core: A Grit-Free, Upper-Body Focused Abs Workout
Do crunches make you cringe? Say goodbye to the agony of hitting the floor with this standing abs workout from personal trainer Joe Ghafari at Eden. This routine targets your mid-body muscles, offering an alternative to traditional crunches and planks.
If you're dealing with lower-back issues, prefer upright training, or simply fancy a change, this routine will give your core a hard workout without the usual downward dog pose.
Let's Get Started!
Repeat the circuit two to four times depending on your time or fitness level.
- Standing Oblique Crunch - 10 reps on each side
- Farmer Carry - 30 secs
- Standing Knee Drive - 30 secs
- Standing Side Bend - 12-15 reps on each side
- Paloff Press and Hold - 20 secs on each side
Breaking it Down
1. Standing Oblique Crunch
- Engage your core and stand with your hands behind your head.*
- Drive one knee toward your elbow, focusing on your obliques. Avoid rushing the movement-maintain a slow, controlled pace.*
- Repeat all the repetitions on one side, then switch sides.
2. Farmer's Carry
- Pick up a pair of heavy dumbbells or kettlebells and walk slowly in a straight line.*
- Engage your core and controlling your posture.*
- Focus on stability under load and avoid wobbling from side to side.
3. Standing Knee Drive
- Stand with your feet hip-width apart, holding a dumbbell in front of your head.*
- Drive one knee up toward your chest, while simultaneously lowering the dumbbell to meet it.*
- Alternate knees with each repetition.
4. Standing Side Bend
- Hold a weight in each hand and stand with a erect posture.*
- Slowly bend toward the side holding the weight, using your oblique muscles to return to upright.*
- Keep your hips square and avoid leaning forward.
5. Paloff Press and Hold
- Take a side step away from your anchor point to create tension in the band or hold a weight at your chest.*
- Resist the urge to twist, keeping your hips square and controlled under tension.*
- Hold for 20 seconds before repeating on the other side.
Building strength in an upright position
"Standing exercises challenge your entire body while engaging your core," explains Ghafari. "This functional approach strengthens your core, improving overall balance and stability and benefiting everyday movements, sports, and lifting."
Abs don't have to be showy to be strong
"Visible abs don't necessarily mean strong abs, and vice versa," shares Ghafari. "Even for fitness professionals, a six-pack isn't always present. But consistent, progressive workouts focused on building core strength will ensure that your core remains strong-all that matters long-term."
Incorporating science and fitness-and-exercise principles, this standing abs workout targets health-and-wellness by strengthening the core without requiring traditional crunches or planks. The workout, led by personal trainer Joe Ghafari, includes five exercises such as the Standing Oblique Crunch, Farmer's Carry, Standing Knee Drive, Standing Side Bend, and Paloff Press and Hold, which are designed to build strength in an upright position. By engaging the core, these exercises improve overall balance, stability, and support everyday movements, sports, and lifting, illustrating that abs don't need to be showy to be strong.
