4 Core Exercises That Keep You Off the Floor

Not a fan of crunches or lying on the floor for core workouts? No problem! A strong core is essential for balance, posture, and overall strength, and you don’t have to get down on the mat to work those muscles. These standing and seated core exercises will help you build a strong midsection while keeping you on your feet (or at least off the floor)!

(Perform 3 sets of 12-15 reps per exercise for a core workout that engages your abs without ever touching the ground!)

1. Squat

Yes, squats are a powerhouse move for your legs and glutes, but they also engage your core in a major way. Keeping your torso upright and controlled throughout the movement helps strengthen your abs and lower back.

How to do it:

- Stand with your feet shoulder-width apart, toes slightly turned out.

- Engage your core and lower into a squat as if you’re sitting in a chair.

- Keep your chest lifted and push through your heels to return to standing.

Tip: To make this more challenging, add a pause at the bottom or hold a dumbbell at your chest for extra core engagement.

2. Dumbbell Side Bend

This exercise directly targets your obliques and improves core stability.

How to do it:

- Stand tall with your feet hip-width apart, holding a dumbbell in one hand.

- Slowly bend to the side, lowering the weight toward your knee.

- Engage your core and return to the starting position.

- Switch sides and repeat.

Tip: Keep the movement controlled—don’t rush! The slower you go, the more your core has to work.

3. Dumbbell Wood Chop

This move works your obliques, shoulders, and overall core strength while improving rotational movement.

How to do it:

- Hold a dumbbell with both hands at one side of your body.

- Squat slightly and bring the weight diagonally across your body to the opposite side, as if you’re chopping wood.

- Control the movement back to the starting position and repeat.

- Switch sides and perform the same motion in the opposite direction.

Tip: Engage your core throughout the movement, and avoid twisting too fast. Focus on controlled power.

4. Seated Flutter Kicks

This move is usually done on the floor, but a seated version works well while keeping pressure off your back!

How to do it:

- Sit on a sturdy chair or bench with your hands gripping the edges for support.

- Lean back slightly, engage your core, and lift both legs.

- Kick your legs up and down in a controlled, fluttering motion.

Tip: Keep your abs tight and your movements smooth to maximize core engagement.

You don’t have to hit the floor to build a strong core! These standing and seated core exercises will help you strengthen your midsection while improving balance and stability. Try adding them to your routine and feel the difference in your posture, strength, and endurance.

You’ve got this!

Amber Dabney Smith

Your Hope Dealer