12 Standing Core Exercises to Boost Mobility After 40
Did you know standing exercises for a flat stomach can be just as effective (if not more effective!) than core work on the mat? It’s a big reason standing ab exercises are so popular, especially for those dealing with back and knee pain who struggle to get on and off the floor.
Our 12 standing ab exercises also mimic normal everyday activities, making them great functional strength training workouts. Functional strength training is all about incorporating movements that challenge your stability and mobility, like balancing on one leg or doing core exercises on an unstable surface.
Ready to get started? The following 12 standing ab exercises require no equipment and help work your core, improve your body’s ability to move efficiently, and reduce the risk of injury in everyday activities.
1. Cross-Body Bicycle Crunches
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Performing cross-body bicycle crunches will engage your entire core, emphasizing oblique muscles for improved rotational strength.
2. Cross-Body Leg Lifts
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This standing ab exercise will strengthen your lower abs and hip flexors, enhancing stability and balance.
How to Perform Cross-Body Leg Lifts:
- Stand with feet hip-width apart, knees slightly bent, hands behind head.
- Keep low abs pulled in tight and lift left leg straight up as right-hand reaches towards toes. Keep your back straight and your head up.
- Lower back to start. Repeat on the opposite side.
3. Standing Oblique Crunches
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This standing oblique exercise focuses on the obliques, enhancing side core strength and definition.
How to Perform Standing Oblique Crunches:
- Stand with your feet shoulder-width apart. Lift right arm up overhead.
- Bring the right knee up to the side to meet your right elbow, engaging through your obliques.
- Return to standing. Repeat on the other side.
4. Fully Body Circles
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Performing full-body circles activates your entire core while enhancing flexibility and balance.
How to Perform Fully Body Circles:
- Stand with your legs hip-width apart. Raise both arms up and clasp your hands overhead. Slightly soften your knees and contract your abs.
- Bend forward at the hips and slowly draw a full circle with your body.
- After several circles, one way, change directions.
5. Oblique Burners
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This standing oblique exercise specifically targets your oblique muscles, improving side torso strength and toning.
How to Perform Oblique Burners:
- Stand with wide feet, heels in, and toes turned out. Sink into a plie with knees bent and hands lightly touching the back of your head.
- Bend to the right, reaching your right hand to the middle of your right calf.
- Return to the center. Repeat on the other side.
6. Cross Behind Lunge with a Knee Lift
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This ab exercise strengthens your core and lower body while improving balance and coordination.
How to Perform Cross Behind Lunge with a Knee Lift:
- Begin standing with your feet hip-distance apart and your hands lightly touching the back of your head.
- Cross your right food behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted.
- Drive your right knee up to meet your right elbow in a side crunch. Repeat for desired number of reps and then repeat on the other side.
7. Cross Body Knee Thrusters
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Performing cross-body knee thrusters engages your entire core, emphasizing the obliques and lower abs for a toned midsection.
How to Perform Cross-Body Knee Thrusters:
- Stand with your feet hip-width apart and extend your arms up and over your right shoulder.
- Drive your left knee up and across your body, and bring your arms down to meet your knee.
- Return to start. Repeat on the other side.
8. Crossover Toe Touches
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Performing crossover toe touches engages your entire core, emphasizing flexibility and coordination.
How to Perform Crossover Toe Touches:
- Stand with your feet wide and extend your arms into a T position.
- Engage your core, rotate your torso to the left, and reach your right hand to your left foot. Bend your knees slightly if your hamstrings are tight.
- Return back to standing and alternate to the other side.
9. Side Twist Standing
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This standing oblique exercise will strengthen your obliques and improve rotational flexibility and balance.
How to Perform a Side Twist Standing:
- Stand with feet hip-width apart, slight bend at the knee, pelvis slightly tucked under, and abs pulled in toward the spine.
- Hold your arms in a circle directly out in front of your chest, as if you are holding an imaginary beach ball. Take a deep breath in, and as you exhale, twist your imaginary ball to the left 3 times, moving far, farther, and farthest.
- Do not move your hips. The rotation should come right at your ribcage.
- Return to center, inhale, then twist the “ball” to the right far, farther, farthest, returning to the center to inhale. Repeat twisting three times in each direction.
10. Fast Corner Punches
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I love using fast corner punches to increases core engagement and cardiovascular endurance while targeting my obliques.
How to Perform Fast Corner Punches:
- Begin in a standing position with feet hip-width apart and knees slightly bent.
- Pull your arms close to your side, bending the elbows and making two tight fists facing toward you.
- Punch your left arm across your body to the right corner and then do the same to the left. Keep your hips steady and rotate from the waist area, contracting your abs.
- Repeat for the desired amount of repetitions.
11. Fast Uppercuts
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You might think of fast uppercuts as a boxing exercise, but this standing ab movement actually enhances core strength and coordination, focusing on your upper abs and obliques.
How to Perform Fast Uppercuts:
- Begin in a standing position with feet hip-width apart and knees slightly bent.
- Pull your arms close to your side, bending the elbows and making two tight fists facing toward you.
- Punch each fist in an upward motion stopping right about chin level, alternating right and left. Keep your hips steady and rotate from the waist area, contracting your abs.
- Repeat for the desired amount of uppercut repetitions.
12. Chair Pose with a Twist
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The chair pose with a twist exercise engages your entire core, improving balance, flexibility, and spinal strength.
How to Perform Chair Pose with a Twist:
- Stand with your feet close together. Engaging your core and inner thighs, bend your knees and send your hips back into a chair pose.
- Lift your chest and chin up, hands in a prayer position.
- Rotate your upper body to the right, aiming to get your left elbow to your right knee. Think about rotating from the waist, and don’t rotate your hips.
- Return back to the start and rotate to the other side.