7 Of The Best Standing Core Exercises (No Mat Required)

When most people think "ab workout”, they picture crunches, planks, Russian twists and moves that require getting down on the floor. But core work shouldn’t be limited to the floor, and training it standing up can actually be more functional, more accessible, more interesting, and way more relevant to real life.

Standing core exercises train your muscles to stabilise your body while you move, which is exactly what your core is designed to do. They’re great for improving balance, posture, athletic performance, and everyday strength, without the repetitive spinal flexion that crunches involve. Plus, they’re ideal if you don’t love floor workouts or want something you can do at the gym, at home or even outdoors.

Here are some of the best standing core exercises to add to your routine. You can pair these with your strength or cardio sessions, or make them a standalone workout:

• Circuit style: 30–45 seconds per exercise

• Strength style: 10–15 reps per side

• Finisher: 5–8 minutes at the end of a session

1. Overhead dumbbell march

How to do it: Stand tall with your feet hip-width apart, holding two dumbbells overhead. Lift one knee up towards your chest, then lower with control and repeat on the other side. You can alternate or do reps on one side at a time.

Targets: Lower abs and hip flexors, and is great for core engagement

2. Standing oblique crunch

How to do it: Stand with your feet hip-width apart, holding a dumbbell or kettlebell in your right hand with your left hand behind your head. Crunch your bent elbow towards your hip, then stand up straight again. Repeat on one side, then switch sides.

Targets: Obliques (side abs) while also challenging balance

3. Standing woodchopper

How to do it: Hold a dumbbell, kettlebell or cable with both hands. Rotate your torso to bring the weight from one side of your body across to the opposite side, like chopping wood.

Targets: Obliques and deep core while building rotational strength that actually mimics real-life movement patterns

4. Standing pallof press

How to do it: Using a resistance band or cable, hold the handle close to your chest. Press your arms straight out in front of you, resisting the pull to rotate, then bring your hands back into your chest.

Targets: Deep core strength and builds stability

5. Standing halo

How to do it: Hold a dumbbell, kettlebell or weight plate close to your chest with both hands. Slowly circle the weight around your head, keeping your elbows close and your core tight. Complete all reps in one direction, then switch.

Targets: Deep core, obliques, shoulders and overall stability

6. Farmers carry or overhead carry

How to do it: Hold a dumbbell or kettlebell in each hand. Walk slowly while keeping your torso upright and core tight. To increase the difficulty, you can also try holding your weights overhead.

Targets: Entire core (especially deep stabilisers) as well as improving posture, shoulder stability and core engagement

7. Standing X crunch

How to do it: Bring one knee up while twisting your torso to touch the opposite elbow to knee. Alternate sides like a standing version of bicycle crunches.

Targets: Abs and obliques

Crunch-free core strength

Standing core exercises prove you don’t need a mat, crunches or fancy equipment to build real core strength. By training your core in an upright position, you’re actually improving stability, balance and functional strength in a way that will carry over into your everyday life and sport.

Whether you’re short on time, training at home, or just want to mix things up, these moves are a powerful way to strengthen your core - zero floor work required.