When it comes to building a strong, defined core, you don’t always need a mat, endless crunches, or complicated equipment. In fact, trainers say some of the most effective ab-sculpting moves can be done standing up. These upright exercises don’t just target your abs—they also work your balance, stability, and posture, making them a powerhouse addition to any routine.
From standing marches to a few other simple moves, here are four trainer-approved exercises that can ‘seriously’ strengthen and sculpt your core—no floor work required.
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1. Standing Marches
One of the simplest yet most effective at-home fat-burning moves is standing marches. No mat or floor work required—all you need is a pair of dumbbells (optional) and your own body weight.
To get started, stand tall with your feet hip-width apart and arms relaxed at your sides. Engage your core, then lift your right knee to hip level while swinging your left arm forward in a marching motion. Lower your leg back down, then repeat on the opposite side, lifting your left knee and swinging your right arm.
Keep alternating sides in a steady, controlled rhythm for about 45 seconds. Fitness content creator, Sara Cervantes, suggests doing three sets of 15 marches per workout. This move not only supports fat loss but also improves coordination, balance, and overall stability.
2. Standing Tuck-Ins
Standing tuck-ins are a great way to mimic the benefits of seated ab exercises—without ever hitting the floor. This move challenges your balance while engaging your entire core.
Start by standing tall with your feet together and hands placed lightly behind your head. As you engage your abs, lift your right knee toward your chest while rounding your torso forward to “crunch” your elbow toward the knee. Return to standing, then repeat on the opposite side.
Aim for 12–15 reps per side. Focus on controlled movements rather than speed to maximize the ab engagement.
3. Standing Side Crunches
This move fires up your obliques while also strengthening your hips and improving balance.
Begin with your feet shoulder-width apart and your hands behind your head. Shift your weight slightly to your left leg as you lift your right knee out to the side. At the same time, bend your torso to the right, bringing your right elbow down toward your lifted knee. Return to the starting position and repeat on the other side.
Perform 12–15 reps per side for best results. For an added challenge, hold a light dumbbell in one hand and crunch toward it.
4. Standing Oblique Twists with Knee Lift
This rotational move hits both your abs and obliques while improving mobility through your midsection.
Stand with your feet hip-width apart and hands clasped in front of your chest. Engage your core and lift your right knee to hip height as you twist your torso toward the raised knee. Return to center, then repeat on the other side by twisting toward your lifted left knee.
Do this exercise for 30–45 seconds, alternating sides. Keep the movement controlled and focus on using your abs—not just momentum—to twist.