‘This standing abs sequence challenges your core through rotation, balance, and controlled strength’ — and it's demanding, effective and easy to do at home, according to a personal trainer

Core muscle workout — (Image credit: Getty Images)

Building and maintaining a strong core requires consistent effort, much like caring for a plant. The ab muscles, commonly known as the six-pack, often dominate conversations around core training. But for strength that supports balance, movement and everyday life, this all-standing routine offers a more well-rounded approach.

Behind this workout are two certified personal trainers from Eden Health Club. Felicia Hernandez, a Certified Personal Trainer (NASM) and community engagement lead, and Marcela Cmarkova, a fitness instructor, designed the routine to target the core in a functional and accessible way.

When Hernandez described the workout as “demanding, effective and easy to do at home with minimal equipment,” I knew it would resonate with Tom’s Guide readers. It's best suited to intermediate exercisers and busy professionals, and it will “challenge your core through rotation, balance and controlled strength, all without getting on the floor.”

1. Standing Dumbbell Front Hold with Rotation

Holding the weight straight out in front creates constant tension through the core, while slow rotation challenges control and stability.
To modify, shorten the rotation, or use a lighter weight. To increase difficulty, slow the movement and pause briefly at each side.

2. Standing Cross-Body Dumbbell Chop

This diagonal movement trains the core to generate and control rotation while maintaining an upright posture.
To modify, reduce the range of motion, or use a lighter weight. To progress, increase the load or slow the tempo.

3. Standing Cross-Body Knee Drive

Driving the knee across the body forces the core to engage while stabilizing on one leg.
To modify, lift the knee lower or tap the foot down. To progress, hold the knee briefly at the top.

4. Overhead Dumbbell March

Holding weight overhead challenges posture and core strength as the legs alternate.
To modify, hold one dumbbell or bring the weight down to shoulder height. To increase difficulty, slow the march or increase the weight.

5. Standing Overhead Side Bend

This movement strengthens lateral core control while reinforcing proper alignment.
To modify, limit your range of motion. To progress, slow the lowering phase or add weight.

6. Standing Dumbbell Front Raise to Overhead and Back Down

Moving the weight from chest height to overhead and back down keeps the load in front of the body, requiring continuous core bracing.
To modify, reduce the range of motion, or use a lighter weight. To progress, slow the tempo or add a pause at the top.

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.

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.