Planks have long been a mainstay in fitness routines, often heralded for their core-strengthening capabilities. However, as we embrace a more functional approach to fitness—focusing on exercises that improve our daily activities—standing core workouts have emerged as a more effective option. This guide will introduce you to a practical standing core routine designed to enhance your functional fitness.
Whether you appreciate or dread them, planks are a familiar sight in many ab workouts. Yet, as we age and our fitness goals evolve, it’s important to integrate exercises that mimic everyday movements. Functional fitness emphasizes strengthening the muscles we utilize regularly, such as when lifting groceries or playing with children.
While planks effectively engage the core, they may not translate into daily movements. In contrast, standing core exercises replicate the twists, reaches, and movements of our daily lives. These exercises activate the core while stabilizing the spine without requiring you to get on the ground—making them accessible for those with mobility challenges or injuries. It’s wise to consult a qualified professional if you have specific injury concerns.
Personal trainer Sam Hopes has crafted a straightforward 10-minute standing core workout designed to build functional strength and burn calories more effectively than static planks. Let’s dive into the workout!
The Workout Overview
All that’s needed for this workout is your body weight and a timer—perhaps your smartphone’s stopwatch. As you build strength, consider integrating weights for added resistance. You can check out adjustable dumbbells for home workouts on Tom’s Guide.
Sam recommends performing each exercise for one minute, followed by a brief rest. Complete three sets in total. If you’re just starting, consider doing each exercise for 30 seconds followed by a 30-second break to gradually build your endurance. Focus on slow, controlled movements for optimal results.
1. Wood Chops: 1 Minute
Stand with your feet shoulder-width apart, hands stacked above one shoulder or holding a dumbbell. Engage your abs and lift the weight diagonally across your body while pivoting your foot. Lower the weight back while maintaining core engagement, keeping trunk motion minimal.
2. Standing Bicycle Crunch: 1 Minute
Start in a tall standing position with your feet hip-width apart. Place your hands behind your head, ensure your elbows are wide, and raise one knee while bringing the opposite elbow down to meet it, focusing on crunching the core. Alternate sides for one minute, keeping your movements controlled.
3. Squat Hold with Oblique Crunch: 1 Minute
With your feet wider than hip-width, lower into a squat with your hands behind your head. Slowly bend to one side, bringing your elbow towards your knee. Alternate sides for the duration. If needed, rise between each crunch to rest before continuing.
Benefits of These Exercises
In addition to enhancing core strength, these standing exercises significantly improve balance and coordination. Movements like the wood chop and standing bicycle crunch challenge your stability, helping to engage deep core muscles that are crucial for daily activities. This can lead to better overall stability and a reduced risk of falls.
Importantly, these exercises are suitable for a wide range of individuals, including those who travel frequently or work in sitting-dominant jobs. Because standing exercises engage your muscles against gravity, they can also boost calorie burn compared to traditional isometric exercises, like planks.
Incorporating standing core exercises into your fitness routine not only makes your workouts more functional but also contributes to your overall health and well-being. These practical moves are accessible, adaptable, and efficient, proving that you don’t need to be on the floor to strengthen your core. So, give this standing routine a try and watch your functional fitness thrive!
