If you hate crunches but still want to build a stronger core, try this standing abs workout from Joe Ghafari, a personal trainer at Eden.
You'll still strengthen your mid-body muscles, but you won't have to get on the floor to do it.
“Whether you’re dealing with lower-back issues, prefer upright training or want to mix things up, this routine hits your core hard without the usual crunches or planks,” says Ghafari.
How to do the standing abs workout
Ghafari recommends repeating the circuit two to four times depending on your time or fitness level.
- Standing oblique crunch x10 each side
- Farmer carry x30 secs
- Standing knee drive x30 secs
- Standing side bend x12-15 each side
- Paloff press and hold x20 secs each side
1. Standing oblique crunch
Set: 3 Reps: 10 on each side
- Stand with your hands behind your head.
- Drive your right knee toward your right elbow, crunching through your side (obliques).
- Avoid rushing the movement—maintain a slow, controlled pace.
- Complete all the repetitions on one side, then switch sides.
2. Farmer’s carry
Set: 3 Time: 30secs
- Place a pair of heavy dumbbells or kettlebells on the floor by your feet.
- Hinge at your hips with a flat back to pick up a weight in each hand.
- Stand with your core engaged and shoulders back.
- Walk slowly in a straight line. Avoid wobbling from side to side—the goal is to improve your stability under load.
3. Standing knee drive
Set: 3 Time: 30secs
- Stand with your feet hip-width apart, holding a dumbbell in front of your head with your elbows bent.
- If you’re using your bodyweight only, clasp your hands above your head.
- Drive one knee up toward your chest as you bring the weight down to meet it.
- Alternative knees with each repetition.
4. Standing side bend
Set: 3 Reps: 12-15 on each side
- Stand holding a weight in each hand and place the other hand behind your head.
- Slowly bend toward the side holding the weight.
- Use your oblique muscles to return to upright.
- Keep your hips square and avoid leaning forward.
5. Paloff press and hold
Set: 3 Time: 20secs on each side
- Hold a resistance band wrapped around a sturdy structure or hold a weight at your chest.
- Take a side step away from your anchor point to create tension in the band, extend your arms straight out at shoulder height.
- Resist the urge to twist, keeping your hips square and controlled under tension. Hold for 20 seconds before repeating on the other side.
Why train your abs standing up?
“When you’re standing, you’re not just isolating your abs—you’re engaging your entire body to stabilize and stay balanced,” says Ghafari.
“That kind of training carries over to everyday movements, sports and lifting. And for people who don’t like being on the ground or have lower-back issues, this is a great alternative.
“It’s not better or worse than floor work—it’s just a different, more functional way to challenge the core.”
Are visible abs necessarily strong abs?
“Just because you can see your abs doesn’t mean they’re strong—and just because you don’t see them doesn’t mean they’re weak,” says Ghafari.
“Even for me—you won’t always see a six-pack. But I train my abs three times a week with progressive overload, just like I would any other muscle.
“They’re strong and they do their job, which is more important than how they look. A strong core helps with posture and injury prevention—all the things that matter long-term.”
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