Advantages of Standing Core Workouts Over Floor Exercises
From videos on TikTok to online workout classes, fitness enthusiasts are opting for standing core workouts that involve exercises performed while standing upright. These workouts provide a refreshing alternative to traditional core exercises done on the floor, such as sit-ups or planks.
Standing core workouts have gained popularity, with Peloton instructor Rebecca Kennedy even curating a collection of classes on the Peloton platform known as “Standing Core with Rebecca.” These classes range from five to 20 minutes and can be done virtually anywhere without the need for equipment, including a mat.
Here are seven significant benefits of incorporating standing core exercises into your fitness routine:
1. Great for Small Spaces
Standing core workouts can be done in confined spaces where lying down is not feasible, such as in an airport corner or a hotel room floor.
2. Enhances Proprioception
Engaging in standing core exercises improves your awareness of your body’s position in space by involving movements in multiple planes, enhancing spatial awareness and coordination.
3. Improves Balance
Standing exercises challenge your balance, coordination, and stability, making them effective for enhancing these key aspects of fitness.
4. Suitable for Prenatal Workouts
Most standing core exercises are safe for pregnant individuals who cannot comfortably lie on their stomachs or backs, making them a suitable option for prenatal fitness routines.
5. Enhances Power Training
Power moves like standing wood chops or medicine ball slams incorporated into standing core workouts help develop explosive strength, requiring quick bursts of energy.
6. Accessible for Individuals with Injuries
Standing core exercises eliminate wrist pressure common in traditional core exercises, making them suitable for individuals rehabbing injuries or those with joint issues like arthritis.
7. Adds Variety to Workouts
Introducing standing core exercises offers a new challenge to your workout routine, preventing monotony and promoting muscle and mental adaptations.
Who Should Consider Standing Core Workouts?
Standing core workouts are beneficial for most individuals, excluding those with balance issues like vertigo. These exercises are versatile, catering to beginners and advanced athletes alike, offering a different approach to strengthening the core.
For desk-bound individuals, incorporating standing core exercises can counteract the negative effects of prolonged sitting by improving posture and building a strong core to prevent injuries in daily activities.
Incorporating Standing Core Workouts into Your Routine
Rebecca Kennedy recommends including standing core exercises in your routine one to two times a week as a warm-up. They can also serve as a quick full-body workout on days when time, space, or equipment is limited.
Three Standing Core Exercises to Try
Single Arm Overhead March
- Hold a dumbbell overhead and march, alternating knees lifting for 30-45 seconds on each side.
Standing Bird Dog
- Perform a single-leg deadlift, then extend opposite arm and leg and crunch for 45 seconds on each side.
Sumo Side Bend to Oblique Crunch
- Perform a sumo squat, then bend and twist to the side for an oblique crunch for 60 seconds alternating sides.
