Gone are the days of busting out 50 crunches as standing ab workouts are taking up more space in people's training programs. Probably due to the fact they're accessible to all, even if you suffer from lower back pain, and are golden when it comes to improving balance, stability and encouraging better posture, just like this four-move workout. It also requires minimal equipment using just a single dumbbell, but a heavy-ish water bottle will also do! Give it a try.
While there's plenty of standing workouts out there, what's particularly good about this one is that it covers all three planes of motion—the sagittal, frontal, and transverse plane. These are simply the three different ways our body moves, such as forwards and backwards, side to side, and twisting. According to the National Academy of Sports Medicine, by encouraging three-dimensional movement our ability to function day-to-day will become easier, we reduce the likelihood of injury and will be more likely to achieve our fitness goals.
A post shared by MonikaFit (@monikalarssen)
A photo posted by on
This workout will only take you 12 minutes, so it's perfect for adding onto the end of another workout, or those days you just need a quick-blast core workout. Get your timer up on your phone and perform each exercise for 45 seconds (on both sides on the body where applicable) followed by a 15-second rest in between each movement. Once you've completed one entire round, rest for a minute, then repeat two more times. Remember, if you don't have a dumbbell, a kettlebell is a great alternative, or just use a household item. Here's your workout:
- Dumbbell halo
- Single-arm overhead marches
- High knee marches with rotation
- Dumbbell squat with forward press
We're big advocates of training our core here at T3 because of the many benefits it can provide for your body, and everyday life, hence why we've got lots of great workouts. If you enjoyed this one, then here's another standing core workout that doesn't require any equipment. However, if you'd prefer to train these muscles from the floor, give this beginner three-move Pilates workout a go instead.
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
New Nomadic Fior 555 brings GMT functionality to a stylish form
This is a great option for GMT watch lovers
By Sam Cross Published
-
What is bivvying? A night under the stars without the tent
Want to take a trip on the wild side? It doesn't get much wilder than bivvying
By Bryony Firth-Bernard Published
-
No need to run – boost full-body strength and cull calories with these four bodyweight exercises
Burn calories and build muscle endurance without even having to head outdoors
By Bryony Firth-Bernard Published
-
Ditch the dumbbells – a Pilates instructor shares four bodyweight exercises to strengthen your arms
Whether you want a break from the weights or don't own any equipment, this workout will tone the triceps
By Bryony Firth-Bernard Published
-
Burn calories and build strength with Chris Hemsworth’s 30-minute full-body workout
If you're not sweating after this, you're not doing it right
By Bryony Firth-Bernard Published
-
Two dumbbells, five exercises and 25 minutes to sculpt your inner thigh muscles
Training them is key for injury prevention and athletic performance
By Bryony Firth-Bernard Published
-
Forget dumbbells – sculpt upper body muscle with this 8-move calisthenics routine
By Bryony Firth-Bernard Published
-
A chair and your bodyweight are all you need to burn calories and build total-body strength
No home gym set-up? We've got you covered
By Bryony Firth-Bernard Published
-
Strengthen your glutes and lower back with this five-minute Pilates workout
It can help knee pain too
By Bryony Firth-Bernard Published
-
You only need two dumbbells and this ‘giant-set’ workout to score big upper body gains
Get ready for an INSANE pump
By Bryony Firth-Bernard Published