10 Standing Core Exercises, From Easy to Hard (No Floor Work)

Step by step 10

Tap a time to watch that step in the video.

1. Standing pelvic tilt: roll the pelvis under to flatten the low back, and keep using it whenever you stand. 1:10
2. Standing bridge: knees a little forward, pelvis tilted, push the hips forward without arching; hold 10 seconds. 3:00
3. Standing bird dog: lean forward, reach one arm out and lift the opposite leg behind, holding a chair if needed. 5:45
4. One-hand carry: walk holding one fairly heavy dumbbell so your side trunk muscles keep you upright; swap hands. 7:11
5. Overhead carry: walk holding one lighter dumbbell overhead, then come back with the other arm. 9:21
6. Deadlift: weights close to your legs, push the hips back and forward with a neutral spine, 10 to 15 reps. 9:58
7. Single-leg deadlift with one dumbbell, holding a wall or rod at first if needed, about 10 on each leg. 11:42
8. Squat holding dumbbells, or one at your chest: feet about shoulder-width, sit the hips back, weight in the heels. 12:56
9. Overhead squat: arms up, perhaps with just a broomstick, and only as deep as feels comfortable. 14:22
10. Single-arm overhead lunge: hold one weight overhead and lunge only as deep as feels safe; the hardest of the ten. 15:15

The steps are a summary in our words, checked against the video — the coach shows every move.