WORKOUT

Focus & Ben­e­fits: This work­out includes all-stand­ing, light­ly weight­ed (or body­weight) exer­cis­es that tar­get all of your major core mus­cles — includ­ing glutes and low back. This makes for a very approach­able work­out for all fit­ness lev­els and, since there is no floor time, for those with sen­si­tive wrists. A brief warmup and cooldown is included.

Equip­ment: Light-medi­um dumb­bells rec­om­mend­ed (I am using 3lb-15lb), though body­weight options will also be provided.

Tips & Help­ful Infor­ma­tion: We’ll start the work­out with a short acti­va­tion and mobil­i­ty warmup to pre­pare your core mus­cles for move­ment. Mobi­liz­ing the spine and sync­ing move­ment with the breath is key for engag­ing your abdom­i­nal mus­cles effectively.

Next, we head into an 8 exer­cise cir­cuit con­sist­ing of all-stand­ing exer­cis­es and using light to medi­um weights (or body­weight if pre­ferred). We’ll com­plete each exer­cise for 2 rounds, 40 sec­onds on / 10 sec­onds off. You’ll find many of the exer­cis­es unique and non-tra­di­tion­al from typ­i­cal ab rou­tines but, don’t wor­ry, this will still be very effec­tive! We’ll be chal­leng­ing our sta­bil­i­ty, bal­ance, and coor­di­na­tion which will stim­u­late greater mus­cle acti­va­tion in the deep abdom­i­nals (trans­verse abdo­min­is), obliques, low back, hips and glutes.

NOTE: I am about 18 weeks preg­nant at the time of film­ing this and these exer­cis­es felt great! While this is not a pre­na­tal work­out, this would still be suit­able for many preg­nant peo­ple in their sec­ond trimester. Check with your med­ical provider if you’re not sure!

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This is rat­ed a lev­el 3 of 5 due to its approach­a­bil­i­ty and abil­i­ty to be tai­lored to many fit­ness lev­els. You’ll have the option to use weights, or to mod­i­fy with body­weight. Mod­i­fi­ca­tions are giv­en for exer­cis­es that may be more difficult.

Clos­ing Note: I real­ly loved how I felt after film­ing this work­out — bal­anced, sta­ble, mobile, and strong. This could serve as a great add-on work­out or stand-alone. Enjoy!

Rec­om­men­da­tions: Look­ing for more stand­ing core work­outs? Check out these great ones from the FB team!

Stand­ing Abs, Plank, and Core Work­out – No Equip­ment Abs Work­out (15 min)
Stand­ing Core Strength (37 min)

-WORK­OUT OUTLINE-

Warmup/​activation (2:30) — 30 sec each
Stand­ing Cat/​Cow
Stand­ing Bird Dog, alt.
Stand­ing Rota­tion + Good Morning
Low to High Rota­tion – R
Low to High Rota­tion – L

Work­out (13:00) — 40 sec on / 10 sec off x2 rounds

Sin­gle Leg ISO Press, alt.
Weight­ed Stand­ing Oblique Crunch – R
Weight­ed Stand­ing Oblique Crunch – L
Squat with Front Raise
Long Lever Good Morning
SL Dead­lift + Reach – R/L
DB Hold and March
Stand­ing Sumo Stance Rotation

Cooldown (2:30) — 30 sec each
Stand­ing Cat/​Cow
Toe Reach + Roll-up
OH Side Bend and Reach, alt.
High Runner’s Lunge + OH Reach – R
High Runner’s Lunge + OH Reach – L