5 Standing Ab Exercises That Target Hidden Core Muscles

When it comes to strengthening your core, most people think of crunches and sit-ups. But what if you could sculpt a powerful midsection without ever getting on the floor? Standing ab exercises engage deep core muscles, improve balance, and mimic real-life movement patterns that help you stay strong and stable in daily activities. These moves go beyond the surface-level six-pack muscles, activating your obliques, transverse abdominis, and even your lower back, all essential for a strong and functional core.

Unlike traditional ab exercises that isolate specific muscles, standing core movements engage multiple muscle groups at once. This not only helps build strength but also enhances coordination and posture. By performing these exercises, you’ll improve your body’s ability to generate force, absorb impact, and maintain stability during dynamic movements. Plus, standing ab workouts elevate your heart rate, making them a great way to burn extra calories while toning your midsection.

These five standing ab exercises will target hidden core muscles and give you a rock-solid foundation. Whether you’re looking to improve athletic performance, prevent injuries, or just tighten your midsection, these moves will challenge your core in a whole new way.

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The Workout

Perform each exercise for the recommended reps or time, moving from one to the next with minimal rest. Complete 3 rounds for a full core workout.

• Standing Knee-to-Elbow – 15 reps per side
• Woodchopper – 12 reps per side
• Standing Oblique Crunch – 15 reps per side
• Standing Bicycle Crunch – 20 reps (10 per side)
• Rotational Twist – 30 seconds

Rest 30-60 seconds between exercises and 1-2 minutes between rounds.

Exercise Instructions

Standing Knee-to-Elbow

This dynamic movement activates the entire core while improving coordination and balance. By bringing your knee up toward your elbow, you engage your lower abs and obliques while keeping your upper body strong and stable.

How to Perform:

1. Stand tall with your feet hip-width apart and your hands behind your head.
2. Engage your core and lift your right knee while twisting your torso to bring your left elbow toward your knee.
3. Return to the starting position and switch sides.
4. Perform 15 reps per side with controlled movement.

Modification: Perform the movement more slowly for better balance or hold onto a sturdy surface for support.

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Woodchopper

The woodchopper mimics the motion of swinging an axe, strengthening the obliques, transverse abdominis, and shoulders. This movement enhances rotational power and stability, making it great for sports performance and everyday activities.

How to Perform:

1. Stand with your feet shoulder-width apart, holding a dumbbell or resistance band with both hands.
2. Start with the weight near one hip, then rotate your torso as you lift it diagonally across your body toward the opposite shoulder.
3. Engage your core and control the movement as you return to the starting position.
4. Perform 12 reps per side, then switch directions.

Modification: Use a lighter weight or focus on slow, controlled movement to refine technique.

Standing Oblique Crunch

This move isolates the obliques while challenging your balance and engaging stabilizing muscles. The side-to-side motion helps tone your waistline while improving core control.6254a4d1642c605c54bf1cab17d50f1e

How to Perform:

1. Stand tall with your feet hip-width apart and your hands behind your head.
2. Shift your weight to one leg while lifting the opposite knee toward your elbow on the same side.
3. Crunch your obliques as you bring your knee and elbow together, then return to the starting position.
4. Perform 15 reps per side, maintaining balance throughout.

Modification: Hold onto a chair for balance or reduce the range of motion if needed.

Standing Bicycle Crunch

A variation of the traditional bicycle crunch, this standing version engages the obliques, lower abs, and hip flexors while keeping your entire body activated. It also improves coordination and core endurance.

How to Perform:

1. Stand with your feet hip-width apart and your hands behind your head.
2. Lift your right knee and twist your torso to bring your left elbow toward your knee.
3. Lower back to the starting position, then repeat on the other side.
4. Continue alternating for 20 reps (10 per side) in a controlled motion.

Modification: Slow down the movement for better balance or keep your foot closer to the ground for stability.

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Rotational Twist

This simple yet effective exercise strengthens your deep core muscles and improves spinal mobility. It enhances rotational strength, which is crucial for sports and everyday movements like turning and reaching.

How to Perform:

1. Stand with your feet shoulder-width apart, holding a light weight or medicine ball in front of you.
2. Engage your core and slowly twist your torso to one side, keeping your hips stable.
3. Return to the center and rotate to the other side.
4. Continue alternating for 30 seconds, maintaining controlled movement.

Modification: Perform the exercise without weights and focus on engaging your core throughout.

Tyler Read, BSc, CPT