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Forget sit-ups and crunches—an expert trainer says these two standing exercises are the best way to target your deep core muscles
Ever feel like you’re not really getting anywhere with core workouts? Like the endless abs-burning sit-ups and crunches are not making a difference?
That could be because you’re neglecting some of your most important core muscles.
“Your core isn’t just your abs,” says Ladder trainer Jennifer Jacobs. “Think of it like a 360° seat belt around you—glutes included.”
That means to train your core properly you need to target all of your muscles around your torso and lower back. To do this, Jacob recommends adding some standing movements to your routine.
“Standing movements are underrated but they really deliver a lot. Not just when it comes to strength, but stability too because you no longer have the floor to support your back side of your core,” explains Jacobs.
Here are the two moves she recommends, which will help you recruit all of the muscles around your midsection.
Standing dumbbell overhead march
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“It takes a lot of stability and core strength to do this move without falling over or leaning to one side,” Jacobs says.
Set: 3 Time: 20secs
- Stand with your feet hip-distance apart, holding a dumbbell in each hand on your shoulders.
- Raise the dumbbells overhead, engaging your core and maintaining tension in your arms for stability.
- Drive one knee up so it’s parallel to the floor, pause then return to the starting position.
- Switch sides and continue alternating knee raises.
- Gradually increase the time as you get stronger.
Standing dead bug
The dead bug is a popular core strengthening move. Jacobs recommends trying a standing variation to “create tension in the core” and work on your stability.
Set: 3 Time: 20secs
- Stand with feet hip-distance apart and both arms overhead.
- Lift one knee so it’s parallel to the floor and lower the opposite arm to chest height.
- For an extra challenge lower your arm to tap your opposite thigh.
- Switch sides and continue alternating.
- Rest then repeat. Gradually increase the time you work as you get stronger.
- For a more advanced option, hold a dumbbell in each hand.
