Ditch sit-ups and crunches — this 5-move standing abs workout will help you build a stronger and more sculpted core

The beauty of a standing abs workout is that you do not need a mat, much space, or to get down on the ground for any of the exercises. That makes it easy to fit into a busy day, whether you are working out at home, short on space, or prefer to stay off the floor altogether.

None of that means it is easier or delivers fewer results. Pilates instructor Portia Page built this five-move, all-standing core workout to show that you can still challenge your abs effectively without a mat or traditional floor exercises.

Her routine focuses on strength, rotation, balance and power, training the core in an upright position that mirrors how it works in everyday movement and exercise. To get the most out of the workout, having a handle on how to switch your core on can make a real difference.

What is the workout?

1. Standing “Hollow” Scoop + Reach + Deep Squat

• Stand tall, feet hip-width, knees soft.
• Exhale and scoop your abs up and in (think: ribs to hips, belly hollow).
• Keeping the scoop, reach your arms overhead, maintaining the scoop.
• Keeping the arms up, bend your knees and sit back & down into a deep, low squat
• Straighten legs, lower arms and lift heels into a balance
• Repeat, moving slowly down and up

2. High Knee Twist with Extension

• Lift your right knee to hip height slowly.
• Rotate your ribs toward (not down to) the lifted knee.
• Lower leg and extend behind while rotating & extending in the opposite direction.
• Repeat 5-10x on one side, repeat the same amount on the other.
• Make it harder: Lift the knee higher than hip height and/or hold arms overhead.

3. Lateral Side Crunch

• Stand tall, hands behind your head.
• Shift weight to one leg.
• Lift the opposite leg out to the side.
• Pull your ribs toward your lifted hip like a side crunch.
• Lower leg and crunch to the other side.
• Repeat 5-10 times on each side.
• Make it harder: Keep the leg lifted the whole interval. Your obliques will file a complaint!

4. Woodchop Squat & Twist

• Bring your hands together over your right shoulder.
• Bend the knees slightly, then powerfully chop down toward the left hip.
• Pause at the bottom, stop the momentum, then return slowly to start.
• Repeat 5-10 times on each side.

5. Single-Leg Hover Hold with Rotation

• Stand tall with arms stretched to the side, shift weight to the left foot.
• Lift right knee to hip height.
• Extend the right leg straight forward, creating an upside-down L-shape while rotating the upper body to the right, and bend the right knee.
• Straighten the standing leg and twist back to center.
• Repeat 5-10 times. Switch legs.

What's so good about standing abs workouts?

Standing ab exercises challenge the core in a more upright, everyday way than floor-based exercises do. Instead of working from a fixed position on a mat, you are asking your body to remain stable while standing, moving and balancing, which naturally brings more of the core into play.

Pilates instructor Page explains that this routine works the core through rotation, anti-rotation and lateral stability, the types of strength you use when walking, lifting, or changing direction. Because you are on your feet, balance becomes part of the challenge too, and even small wobbles force the deeper muscles to switch on.

She also includes elements of controlled power and standing hollow work, which asks the core to absorb and redirect force rather than just hold tension. The result is a stronger, more responsive midsection, without the need for any planks or crunches.

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.

More from Tom's Guide

• Sit down all day? This stretching exercise is a must according to a yoga instructor
• Get rid of back pain — try this yoga teacher’s 2-move routine to relieve tension and restore mobility
• Over 65? Do this personal trainer's 5-move routine to build strength in your core and upper body — no gym required