How to Build a Strong, Stable Core

Abdominal muscles are part of a more extensive system from which all of your body’s movements originate. This system is your core, which many confuse as only consisting of the abdominals (or even just the “six-pack” rectus abdominus muscles).

Your abs are just part of the picture but are vital for specific tasks—keeping you upright and stable, protecting your spine and organs, and helping with movements between your ribcage and pelvis while supporting your spine. Keeping them strong is important for daily functioning and healthy, pain-free living.

As you can likely tell, your abdominals are key players during standing movements and everyday tasks like walking, twisting, bending, and bracing. Adding a standing abs workout to your fitness routine is a smart way to build strength and stability in this crucial body area. Plus, by replacing more traditional floor-based movements, you can avoid back pain and neck strain that people often feel during these exercises.

Benefits of a Standing Ab Workout

Your core helps maintain posture during all standing activities of everyday life, which makes standing ab workouts very functional. Plus, some people may struggle with traditional floor core exercises because of challenges getting up and down, existing injuries, or neck and lower back discomfort. As a result, standing exercises can be a more accessible option for them, says Chris Travis, MS, CPT, a certified personal trainer and owner of Seattle Strength & Performance.

“We sit a lot in our day-to-day life, whether it’s for work, driving, or eating, and too much of this can lead to our thoracic spine stiffening and decreasing mobility,” says Travis.

This middle section of the spine is responsible for rotation, bending, and moving the body from side to side. Keeping the thoracic spine mobile helps promote good shoulder, neck, and back function. A benefit of standing abs workouts is offsetting the time spent sitting and combatting the dysfunctional patterns arising from this habit so your abs, core, and entire body can work and feel better.

Overview of Workout

• Total Time: 30 to 40 minutes
• Level: Beginner to advanced
• Equipment Needed: Dumbbells or kettlebells
• What to Expect: Complete three to four sets of 15 to 20 reps of each exercise or pace. Use enough weight to complete the rep range, feeling like you would fail if you attempted two to three more reps.

Standing Abs Workout

To perform this standing abs workout, complete three to four sets of each exercise in order. Or you can perform them as a circuit by completing one exercise and moving on to the next before repeating them all again for a total of three to four rounds.

For weighted movements, use a weight that challenges you enough that you feel close to failure by the last two to three repetitions. Warm up with five minutes of light cardio or warm-up versions of each exercise.

Farmer’s Carry

Loaded carries directly mimic real-life situations when we need to carry heavy items, like groceries or suitcases, making them ideal for building deep core and functional strength. They also help improve your grip strength and work your rotator cuffs to build shoulder stability.

“Loaded carries, such as farmers walks, are great anti-extension exercises,” says Travis. Here’s how to do a farmer’s carry.

1. Stand up straight with your feet shoulder-width apart and arms at your sides.
2. Put a set of dumbbells or kettlebells on the floor, one near each foot.
3. Squat down and pick up a weight in each hand.
4. Tighten your stomach muscles and pull your shoulder blades down and back while standing straight again.
5. Take a step forward and start walking.
6. Keep your head up, shoulders back, and stomach muscles tight.
7. Continue walking for a time or distance that feels challenging.

Suitcase Carry

Suitcase carries are an anti-lateral-flexion exercise, meaning that they help you resist sideways bending of your torso. Mastering anti-movements helps stabilize your hips and spine, making movement more efficient and preventing injury. These exercises also improve posture and protect against lower back pain. Here’s how they’re done.

1. Hold a kettlebell or dumbbell in your weaker hand and stand with your feet shoulder-width apart and your arms at your sides.
2. Tighten your core muscles, pull your shoulder blades down and back, and stand up straight.
3. Take small steps and walk while holding the kettlebell in your hand.
4. Focus on keeping your core tight and standing straight instead of bending to one side.
5. Continue this for a specific time or number of steps. When done on one side, put the weight down.
6. Pick up the kettlebell with your other hand and repeat the same steps.

Goblet March

Sam Holter, CPT, a certified personal trainer and functional strength coach at Seattle Strength & Performance, says adding a loaded march to your workout will take carries to the next level. Performing a marching motion instead of a walk will further engage and challenge your abs. Lifting your knees targets the rectus abdominus muscles, obliques, and abductors. Here’s how it’s done.

1. Stand up straight with your feet hip-width apart.
2. Hold a dumbbell or kettlebell with both hands close to your chest. 
3. Lift one knee toward your torso, then lower it back down slowly and with control.
4. Switch to the other side, transferring your weight from side to side. 
5. Complete all reps, alternating sides, then lower the weight.

Pallof Press

Pallof presses emphasize lumbar anti-rotation, increasing stability in the lower back through isometric contraction. This exercise also helps stabilize your core and align your spine without the risks associated with movements like crunches and sit-ups. Pallof presses also work to increase stability in the lower back, says Holter. Here’s how to do a pallof press.

1. Stand with your left side next to a cable machine positioned at chest height.
2. Hold the handle in your left hand while standing with your feet shoulder-width apart, engaging your core and maintaining a neutral spine.
3. Grasp the handle with both hands and push it out in front of you.
4. Feel the tension in your core muscles as you resist the pull.
5. Maintain this position for a slow count to five, then release slowly, bringing the handle back to the starting position.

Cable Chop

According to Holter, a chopping movement challenges rotation through the thoracic spine. It also is an anti-rotation of the lumbar spine (low back) and adds a little bonus hip internal rotation.

“Once you master your stability chops and lifts, we love adding dynamic chops and lifts to incorporate some power training as well,” she says. 

1. Attach a hand grip to the cable machine and adjust the anchor.
2. Add moderate weight.
3. Keep your feet shoulder-width apart, back straight, and knees slightly bent.
4. Hold the cable handle above one shoulder with arms extended.
5. Chop downward across your body, pulling the handle down diagonally across your body and rotating your torso.
6. Hold for one to two counts and return to the starting position.

Cable Lift with Rotation

Cable lifts, also known as reverse cable chops, are rotational movements that target the obliques and upper abs and build rotational strength and power. They improve balance, stability, and coordination to help prevent injury during workouts or daily activities that require you to twist and bend.

1. Connect the handle attachment and position the cable pulley at the bottom of the pole. Alternatively, attach a resistance band.
2. Stand facing the cable pulley, grip the handle with both hands and place your feet two steps away from the pulley in a split stance—right foot forward and left foot back. 
3. Keep a slight bend in your knees, extend your arms, and hold the handle at waist level. This is your starting position. 
4. Inhale, then exhale.
5. Use your obliques to pivot your feet, turn your hips and torso away from the cable pulley, and pull the handle up to eye level while keeping your arms straight.
6. Inhale again. 
7. Use your obliques to turn your hips and torso toward the cable pulley to return to the starting position, ensuring your arms remain straight. 
8. Complete half of the specified number of repetitions on one side before doing the remaining ones on the other.