Standing ab exercises boost core strength just like planks - 3 to try from an expert PT

You can just as easily build a stronger core with standing ab exercises as with those done on the floor, like planks and dead bugs. In fact, the experts say these upright movements may be a better way to boost your fitness, as they reflect how we actually move in life.

"Standing ab exercises train your core in a way that mimics how you use it every day - upright, moving, twisting, rotating, and stabilising," says Kate Rowe-Ham, a certified personal trainer and founder of Owning Your Menopause.

They target all the core muscles, including those deepest in the trunk, and "improve posture and balance, while being easier on the wrists, shoulders, and lower back", she explains.

Standing ab exercises to try

1. Standing wood chop

The standing wood chop builds rotational strength and is an exercise for the deep core muscles, like the transverse abdominis. It teaches your body to create and control force, explains Kate. "This is a skill we use for everything from putting a seatbelt on to carrying shopping bags. It's powerful, functional, and satisfying."

Here's how to do the standing wood chop:

• Stand with your feet shoulder-width apart and clasp your hands together.
• If you're doing it with a dumbbell or medicine ball, hold this securely.
• Start with your arms raised diagonally above one shoulder.
• Rotate through your torso and “chop” down across your body toward the opposite hip.
• Return to the starting position with control and repeat.

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Soft Kettlebell, 8kg

A simple kettlebell like this one can help add some serious resistance to your exercises. The handle sits above the weight, making it easier to move than dumbbells for some standing ab exercises. This one also has a soft cover to give your floors a break.

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Vinyl Dumbbell Set - 20kg

If you do prefer the feel of a dumbbell, then I'd suggest opting for an adjustable one. Removable plates mean you can increase the weight when you get stronger and scale it down for other exercises, offering a versatile home workout solution.

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Fitbeast Pull Up Bands Set, 5 Different Levels Resistance Band Pull Up for Calisthenics, Bodyweight Training, Muscle Toning, Yoga, Stretch Mobility, Pull Up Assistance Bands (multicolor 5-125 Lbs)

The easiest (and smallest to store) way to add resistance to standing ab exercises is with a resistance band. This set comes with five options and accessories to turn your core workout into a full-body session, should you want to.

2. Standing side bend

Don't underestimate the standing side bend, Kate warns. It may look easy, but it "directly targets the obliques, improves side-to-side movement, and supports better posture and spinal alignment," she says. If you like the feel of the Russian twist exercise, this is a good swap.

Here's how to do it:

• Stand tall with feet hip-width apart.
• You can do it with your hands behind your head (bodyweight version) or by holding a dumbbell in one hand down by your side.
• From there, slowly bend your torso to one side, as if you’re trying to reach your rib toward your hip.
• Squeeze through your obliques to come back up.
• Keep your hips square and avoid leaning forward or backwards

3. Standing side crunch

The standing crunch is "a brilliant way to fire up both the obliques and the lower abs while also working your balance, coordination, and hip mobility," says Kate. "You’re moving dynamically. Your heart rate lifts. It gives you a little cardio boost alongside core strengthening."

Here's how to do it:

• Start standing tall with your hands lightly behind your head.
• Drive your right knee up towards your right elbow, crunching through the side of your waist.
• Lower back down and repeat on the same side before switching, or alternate sides throughout.
• To make it harder, hold a light dumbbell or small ball overhead as you bring your elbow and knee together.

How often should you do standing ab exercises?

The key to building a stronger, more stable core is little and often, says Kate. "Just 10 to 15 minutes, two to three times per week, can make a real difference. The key is consistency," she says.

"Try a set of side bends while the kettle’s boiling, a few standing side crunches after you’ve been sitting at your desk for a while, or some wood chops while you’re waiting for dinner to cook."

It's the "little bursts like this" that add up over time, she notes. You can train your core muscles and reap the benefits without dedicating time to a dumbbell workout at home, for instance.

Standing ab exercises vs plank

• Functionality: Standing ab exercises are functional exercises. They so closely mirror everyday movements, like picking things up off the floor. There's very little in life that mirrors the classic plank.
• Balance and stability: "Standing ab workouts also activate the deep stabilisers, like the transverse abdominis, obliques, and muscles around your spine and hips," says the strength coach. "These are the muscles that keep you upright, protect your lower back, and help you resist unwanted twists or wobbles when you’re walking, lifting, or even just carrying a shopping bag.
• Easier on the joints: Doing a plank puts a lot of pressure through the wrists, elbows, and shoulders, which might not be suitable for everyone. Standing ab exercises side-step this pressure completely.
• Versatile: Both planks and these standing movements are versatile enough to add to a plethora of workouts, whether that's treadmill workouts or traditional weight training. You can also do them anywhere, with no equipment if needed.
• Making them harder: It's a lot easier to make standing ab exercises harder with equipment like cables, resistance bands, dumbbells, or kettlebells. The easiest way to make a plank harder is to hold it for longer or to balance a weight plate on your back. Most people will find this hard to set up and need to do it at the gym.

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