Advantages of Opting for Standing Core Workouts Over Floor Exercises

From videos on TikTok to various online workout platforms, fitness enthusiasts and trainers are favoring standing core exercises over traditional floor workouts. Standing core workouts involve engaging your core muscles while standing upright instead of lying down. This provides a refreshing change from conventional ab workouts like sit-ups or planks.

The popularity of vertical core training has soared, with Peloton instructor Rebecca Kennedy curating a special collection of classes on the Peloton platform known as Standing Core with Rebecca. Members can currently access nearly 20 diverse classes ranging from five to 20 minutes each. One of the main perks is that many of these workouts can be done virtually anywhere without the need for any equipment – standing core exercises eliminate the necessity for a mat.

But the advantages of standing core routines don’t stop there. There are numerous reasons why incorporating this type of training into your fitness regimen can be highly beneficial.

7 Primary Benefits of Standing Core Workouts

A plethora of benefits come with engaging your core while standing, according to Kennedy. Here are some of the key advantages:

1. Ideal for Limited Spaces

Standing core exercises can easily be performed in small spaces or in places where lying down is not an option, such as a cramped corner at the airport or a chilly hotel room floor.

2. Enhances Proprioception

Proprioception refers to your body’s awareness of its position in space. When you’re standing and moving in multiple directions, it enhances your spatial awareness and coordination skills.

3. Improves Balance

By standing instead of sitting or kneeling, each exercise challenges your balance, coordination, and stability.

4. Suitable for Prenatal Workouts

While pregnant individuals should consult their healthcare provider, most standing core exercises are generally safe for those who cannot lie on their stomachs or backs.

5. Enhances Power Training

Exercises like standing wood chops or medicine ball slams enable you to train for power while targeting your core muscles. Power movements focus on explosive strength, requiring quick bursts of energy.

6. Accessible for Individuals with Injuries

Standing core workouts are beneficial for those rehabilitating injuries or dealing with wrist, shoulder, or neck issues that make traditional hands-and-knees exercises challenging. These routines alleviate wrist pressure and are gentle on tender areas.

7. Adds Variety to Workouts

Your body adapts and improves when faced with new challenges. Incorporating standing core exercises into your routine introduces a fresh element that keeps your workouts engaging and effective.

Who Can Benefit from Standing Core Workouts?

With the exception of individuals with balance concerns such as vertigo sufferers, standing core exercises are suitable for everyone, affirms Kennedy. She explains, “Contrary to popular belief, standing core workouts aren’t just for beginners or modifications – they offer a different approach to core training.” From slow to dynamic, standing core routines cater to beginners and advanced athletes alike, providing a versatile workout option.

Additionally, desk workers can significantly benefit from standing core workouts, as highlighted by Tatiana Lampa, CPT and founder of the Training with T app. Lampa emphasizes the importance of a strong core in injury prevention and overall functionality, especially for individuals who spend long hours sitting at a desk.

Consider your posture during extended periods of desk work. Are you often hunched over? Engaging in standing core exercises helps build a robust core, essential for various activities and sports, while also engaging your hips and glutes to create a stable center that supports your entire body.

Integrating Standing Core Workouts into Your Fitness Routine

Kennedy suggests incorporating standing core exercises into your weekly schedule one to two times as part of your warm-up routine. She highlights that these workouts serve as an excellent warm-up, aligning your body, slightly elevating your heart rate, and mobilizing your joints dynamically without placing excessive stress on them.

Alternatively, standing core exercises can serve as a condensed full-body workout on days when you’re short on space, time, or equipment but still want to stay active.

3 Standing Core Exercises to Explore

Ready to boost your core strength with standing exercises? Here are three of Kennedy’s recommended standing workouts that will challenge your core muscles like never before.

Single Arm Overhead March

1. Hold a medium-sized dumbbell overhead in one hand, keeping your bicep close to your ear and your elbow extended.
2. Raise your right knee to hip height, then return it to the floor.
3. Bring your left knee to hip height, then lower it back down.
4. Continue marching for 30 to 45 seconds while holding the weight steady.
5. Switch hands and repeat the sequence.

Standing Bird Dog

1. From a neutral standing position, perform a single-leg deadlift by hinging at the hips, lifting your left leg straight behind you, and bringing your torso forward until you feel your standing leg’s hamstring engage. Allow both arms to hang down.
2. Extend your right arm outward, bringing your bicep close to your ear. Your right arm and left leg should be fully extended.
3. Crunch by bringing your right elbow toward your left knee, then extend both limbs back out.
4. Repeat this cycle of crunching and extending for 45 seconds.
5. Switch sides and perform the same sequence.

Sumo Side Bend to Oblique Crunch

1. Stand with your feet wider than shoulder-width apart, toes slightly turned out, and knees bent in a sumo squat position.
2. Place your hands behind your head and bend to the right, bringing your right elbow toward your right knee.
3. Twist your torso to bring your left elbow toward your right knee for an oblique crunch.
4. Return to an upright position while maintaining the sumo squat stance.
5. Repeat the side bend and oblique crunch on the opposite side. Alternate sides for 60 seconds.