9 Exercises For The Core Which Can Be Done Standing Up
OK, I have to confess something. Months ago, this exact topic was suggested by one of my subscribers, and I wrote this newsletter a couple of weeks later. But I forgot to publish it! This has been in my draft pile since last October, I think. So, if you’re reading this and it sounds familiar, I’m sorry that it has taken so long to get to your inboxes! Anyway, enjoy…
Floor-Based Exercises Aren’t Perfect
Are you fed up with needing to get down on the floor for some crunches, bird-dogs, Superman, or other core exercises? For some reason, a huge number of core and ‘abs’ workouts are entirely mat-or floor-based. However, this doesn’t need to be the case at all. Not only do many people find it difficult to get up and down from the floor, but many of these exercises are also quite tricky to progress through. By definition, going from 10 situps to 20 isn’t necessarily a strength improvement; it is an endurance one. At some point, we need to challenge our core with safe progressive overload and external load.
In today’s newsletter, I’m going to outline 9 exercises which will challenge your core without the need to get down on the floor. I’ll outline which specific muscles they use, some pros and cons, and will also include GIFs so that you know how to do them yourselves. This may be particularly useful for those who find it difficult to kneel or lie down, so if that sounds like a familiar problem, then this is for you.
Before you scroll…have you had a chance to download your free hip exercise plan yet? Click the link below to gain access.
Ok, let’s kick this off then. I’m going to start the list with one of my all-time favourites…
1. Cable Pallof Press
Muscled Used
As an ‘anti-rotation’ movement, the Pallof press primarily uses the obliques, transverse abdominis and rectus abdominis muscles.
Pros
Great for the core and for training the spinal stabilisers. Not too stressful on the joints. It can be done on cable machines or with a resistance band, making it easy to progress or regress depending on your ability.
Cons
Commonly performed incorrectly (take a look at the GIF below for a good example of how to perform it). Often overlooked because it doesn’t create the same ‘burn’ as crunches do, but still just as effective.
Trivia
Named after John Pallof, who originally called it the ‘belly press’.
GIF
2. Suitcase Hold
Muscled Used
Another exercise which works by resisting the urge to laterally flex or rotate the torso. The suitcase hold uses the obliques, QLs, and transverse abdominis muscles by making one side of the body heavier than the other.
Pros
Very ‘real life’. Think of the times in daily life where you might hold something in one hand: shopping bags, suitcase carrying (obviously), or maybe just lugging the vacuum cleaner around the house.
Cons
Your grip strength may be the limiting factor here, just like with any exercise which requires free weights.
Extra Info
This is an isometric exercise, meaning that you don’t need to move. Simply holding the position with level shoulders will provide adequate load.
Picture
3. Cable Woodchoppers
Muscled Used
This is almost the opposite of the first two exercises, since it requires an active effort to rotate. Again, large oblique usage here, alongside rectus abdominis and some of the muscles around the shoulder.
Pros
A very adjustable exercise where the angle and load of the rotation can be altered as needed. Horizontal woodchoppers are also effective. Rotation movements are commonly the final straw for many people - think about people who ‘put their back out’ gardening or turning. This protects against that.
Cons
Can be easy to overload for those unfamiliar with the movement. Make sure not to use the arms too much and focus on rotating the core.
GIF
4. Unilateral Farmer’s Walk
Muscled Used
This exercise is a level up for the suitcase carry, as it requires you to keep your shoulders level and walk. Therefore, it uses the same core muscles as the suitcase carry, as well as some of the major muscles in the glutes, hamstrings and quadriceps.
Pros
A bit of an all-round exercise. Great for most of the major muscle groups. Improves posture and helps with lower back pain.
Cons
Again, grip strength can be a limiting issue and also requires space to walk in the gym.
Trivia
Unilateral simply means ‘one side’, referring to the fact that the weight is in one hand only.
GIF
5. Landmine Rotation
Muscled Used
The movement pattern here is very similar to a woodchopper, so similar muscles are used: obliques, rectus abdominis, shoulders, hips and arms, too.
Pros
Great for those looking to improve their athletic performance. Slightly less stressful on the shoulder joint compared to other similar movements. Easy to progress in difficulty, provided that you can move the bar alone well.
Cons
You might not have access to the landmine attachment in your facility. The starting weight is likely to be 15kg/33lbs (or the lightest barbell available), which may be too much for some beginners to complete the movement safely.
Trivia
The ‘landmine’ name comes from the fact that early versions of this exercise were performed with the barbell stuck into a weight plate, which was placed on the floor, making it look like a landmine. Nowadays, most gyms have special landmine posts/attachments instead.
GIF
6. Dumbbell Side Bend
Muscled Used
This movement primarily uses the internal and external obliques, QLs in the back, and transversus abdominis muscles.
Pros
Can be performed with dumbbells, kettlebells, or any free weight as necessary. Can also be done with cables if needed. Ideally, a light-to-moderate weight should be used here unless you’re a competent and experienced lifter.
Cons
Looks simple, but can be easily performed poorly by compensating with the lower back muscles and going too quickly.
GIF
7. Overhead Dumbbell March
Muscled Used
As a general rule, any movement which involves holding dumbbells above your head without sitting down will engage the major core muscles, postural muscles and shoulder muscles. The marching aspect here will also be great for your hip flexors.
Pros
Requires very little space and equipment, works the core muscles and also challenges balance and co-ordination, making it a comprehensive fitness challenge.
Cons
If you have dodgy shoulders or poor balance, this may be trickier.
Extra Info
If marching is too tricky, maybe try an overhead squat or lunge, or balance on one leg instead. You can also hold a weight in just one hand for an extra challenge (the GIF below shows this example).
GIF
8. Medicine Ball Rotation Throw
Muscled Used
Since this exercise is potentially more power-based, it uses the major muscles in the core, hips, glutes, and shoulders.
Pros
Builds power, which is just as important as strength, but much more neglected. I also find this to be a fun exercise, but maybe that’s personal preference!
Cons
Requires wall space and the correct ball. Not suitable for those with lower back pain (as tends to be the case with many core exercises).
Trivia
Power declines as we age. Whilst there’s a huge focus on preventing muscle wastage, this is only useful if we know how to use our muscles. Power is what catches us as we trip, gets us off chairs, and helps us to grab onto ledges if we fall.
GIF
9. Standing Cable Crunch
Muscled Used
This is a great way to incorporate the ‘sit-up’ movement without needing to get onto the floor. The major muscles include the rectus abdominis, transverse abdominis and obliques, depending on your exact setup.
Pros
A great way to engage the ‘six-pack’ muscles. Many of the previous exercises have been centred on rotation and anti-rotation; this is flexion and extension. The cable element allows for easy progression and regression, and you don’t tend to see the usual neck strain issues which floor-based crunches cause.
Cons
Requires strict technique to engage the core - see below. Also requires access to a cable machine.
Additional Info
If you’re mostly feeling it in the hamstrings or shoulders, then you’re probably doing this poorly. It should be a core exercise first and foremost. To do this, you need to flex the spine (something we are often too protective of). Pick a lighter weight and get comfortable with using your spine instead of simply shifting your hips back and performing a hinge-style movement. This is one exercise where a rounded back is actually a good thing and completely safe with the correct weight.
GIF
Before You Go
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These are great! I find floor-based core work so boring, but farmer and waitress carries (and things like overhead lunges) are great. This was a good reminder that pallof press exists.