When you buy products using links on our website we might receive a commission. This is how we support our work. Do you want to make your core stronger while standing up? This guide will help you do that. You can stop doing sit-ups & start working on your deeper core muscles with exercises you do while standing. These exercises work together to improve your balance & make you stronger for everyday activities. They help keep you healthy and less likely to get injured as you get older. You will still feel your abs working hard without having to do endless crunches or sit-ups. This article shows you four simple standing core exercises that beginners can do. Your midsection will start feeling the burn in just a few minutes. After you finish these exercises you should look at the 20-minute standing workout that builds strength and muscle throughout your entire body at home.
Four Standing Exercises That Strengthen Deep Core Muscles
Below are four highly effective standing core exercises designed to build deep core strength using minimal equipment, making them easy to perform at home. When you train in a standing position, your body naturally activates core muscles to maintain balance, postural control, and an upright torso. At the same time, your deep stabilizing muscles must work continuously to support movement and maintain control throughout each exercise.
When fitness professionals talk about engaging the core, it goes far beyond simply tightening your abs. Beneath the visible abdominal muscles sits the transverse abdominis, a deep muscle that wraps around the torso like a supportive belt. Supporting this are muscles along the spine, including the multifidus and erector spinae, as well as muscles around the pelvis such as the hip flexors that connect at the hips.
This 7-minute hip mobility routine finally loosened tight hips and eased long-term stiffness
Your diaphragm and glutes also form part of the core system. Together, these muscles provide stability, protection, and structural support for everyday movement. Training these muscles is often referred to as functional training, because it improves daily activities—not just gym performance. Adding standing core exercises to your routine helps target these muscles effectively and supports long-term strength.
Pallof Press for Anti-Rotation Core Stability
Originally developed by physical therapist John Pallof, this anti-rotation movement trains the core to resist twisting forces while maintaining control under load. By strengthening your ability to prevent unwanted rotation, you improve impact resistance and performance in rotational sports such as tennis.
To perform this exercise, you’ll need a resistance band secured to a sturdy anchor point at chest height, such as a squat rack. Stand sideways to the anchor and extend the band forward to create tension. Without turning toward the anchor, press the band straight out in front of you, then bend your elbows and return it to your chest. Aim for 3–4 sets of 8–12 controlled repetitions.
Standing Core Rotations Using a Hugged Load
This standing rotation movement challenges the obliques while keeping stress off the lower back. Holding the weight close to your body and actively squeezing it increases upper-body activation while maintaining spinal safety. A kettlebell is typically ideal for this exercise.
Stand with your feet about shoulder-width apart and hug the weight close to your chest. Rotate slowly from left to right, allowing your head and eyes to follow the movement. Maintain a slight bend in the knees and keep your core engaged throughout. You should feel the muscles around your waist activating. Complete 3–4 sets of 20 total reps, evenly split between sides. If you prefer extended arms, a resistance band can be used instead.
Overhead Farmer’s Walk for Unilateral Core Control
The overhead farmer’s walk, sometimes called an offset carry, is often associated with shoulder strength—but it also provides a demanding full-body core challenge. By loading one side of the body, this exercise forces the core to prevent side bending, leaning, and loss of posture.
Press a dumbbell overhead, keeping your arm close to your ear, and begin walking at a controlled pace. Maintain an upright torso and steady breathing as your core works to stabilize your body. You can walk for a set distance or time interval. Switch arms between sets and focus on controlling the weight rather than allowing it to control you.
Standing Windmills for Oblique and Hip Activation
Windmills are a technical movement that should be approached with a light weight and proper control. Start with your feet set wide and toes angled slightly outward. Press a dumbbell or kettlebell overhead with your left arm.
From this position, hinge sideways at the hip while sliding your right hand down your right leg. Keep your eyes focused on the weight overhead as you descend. Once you reach your ankle, pause briefly, then engage your core to return to standing. Perform 6–8 reps per side and aim for 3–4 total sets.
This lateral hinge movement strongly activates the obliques, challenges shoulder stability, and supports spinal control. It also serves as an effective hip opener and provides a gentle stretch for the inner thighs and hamstrings.
About the Trainer
Sam Hopes is a level 3 qualified personal trainer, level 2 Reiki practitioner, and fitness editor at Tom’s Guide. She is currently completing her Yoga for Athletes training and has contributed to numerous fitness publications, including Live Science, Fit&Well, Coach, and T3.
With experience coaching at studios such as F45 and Virgin Active, Sam now focuses on outdoor bootcamps, bodyweight training, calisthenics, and kettlebells. She also leads mobility and flexibility classes several times each week and advocates for a holistic approach to strength.
Sam has competed in two mixed doubles Hyrox events in London and the Netherlands and completed her first doubles race in a time of 1:11.
