Standing Core Exercises
Author: Shannon Miller Lifestyle
For most of us, it’s probably not necessary to know all the muscles in our body and how they work.
However, your core muscles (Rectus Abdonminis, Obliques and Spinal Erectors) are incredibly important.
The benefits of strengthening these core muscles, include:
- Better posture
- Greater efficiency and gracefulness in your movements
- Greater physical strength
- Reduced risk of injury and muscle pain
Below are a few great core exercises to do while you are standing up! No need for a yoga mat or towel with this workout! You also don’t need a ton of room for these exercises! Hand weights or kettlebells will add some extra weight and a little more burn to your workout if you are feeling like it is too easy. Remember to always focus on your posture and bringing your belly button in to make the most of your workout. Start off with one set each of 20 reps for each move below, then work up to three sets for a full workout!
Standing Bicycle
Stand with feet together, knees slightly bent, hands behind head, and left heel lifted. Brace abs in tight and lift left knee up as right shoulder rotates towards knee (try to touch). Lower back to start. Do 20 reps, and then repeat on opposite side.
Side Imprint
Stand with your shoulders in line with your hips and raise your right arm. Shift your weight onto your left leg and rotate your right leg at the hip, turning your toes out. Crunch your right elbow and right knee together, pinching your waist. Lower your leg back to the beginning position. Do 20 reps, and then repeat on the opposite side.
Triangle Press
Stand with your feet about three feet apart, with your right foot pointing forward and your left foot pointing sideways, with your hands at your sides. Extend your right arm overhead.Then reach the left hand toward your left ankle. Go as far as you can, then reverse to return to standing. Do 20 reps, and then repeat on the opposite side.
Canoe
Stand with your feet a little wider than shoulder width apart, knees slightly bent, and hands clasped. Keeping your hips still, bring your hands down to your left hip, “paddling” backward. Next, raise your hands up to chest level, and then paddle them to the right hip. Do 20 alternating reps for each side.
Rotating Deadlift
Begin in a split stance with left foot forward, knees slightly bent, hands behind head. Engage abs and hinge forward from hips, keeping spine naturally straight, until chest is almost parallel to floor. As body returns upright (maintaining flat back), rotate torso to the left, looking back over left shoulder. Do 15 reps, and then repeat on opposite side.