Best Standing Core Exercises With Weights
Standing core exercises are an excellent way to challenge your core muscles in a new way, adding variety to your workout routine. By incorporating weights, you can increase the intensity and challenge your stability even further. Here are some of the best standing core exercises with weights:
1. Weighted Russian Twists
How to:
- Stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in front of you.
- Keeping your back straight and core engaged, twist your torso to the right, bringing the weight down towards your right leg.
- Twist back to center, and then repeat on the left side.
- Continue alternating sides for 10-15 repetitions.
Tip: You can increase the difficulty by performing the exercise on a balance board or unstable surface.
2. Weighted Side Plank With Reach
How to:
- Start in a side plank position, with your forearm on the ground and your body in a straight line.
- Hold a dumbbell in your top hand.
- Keeping your core engaged and your body stable, reach your top hand straight up towards the ceiling.
- Lower the weight back down and repeat for 10-15 repetitions on each side.
Tip: If you find this exercise too challenging, you can start by holding the dumbbell closer to your body.
3. Weighted Anti-Rotation Press
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keeping your core engaged, slowly press one dumbbell overhead while resisting the urge to rotate your torso.
- Lower the weight back down and repeat on the other side.
- Continue alternating sides for 10-15 repetitions.
Tip: You can also perform this exercise with a cable machine, attaching the cable to a low pulley and holding the handle in one hand.
4. Standing Pallof Press
How to:
- Stand facing a cable machine with the cable set to a low pulley.
- Grab the cable handle with both hands, keeping your arms straight and your core engaged.
- Step back away from the machine, so there is tension on the cable.
- Keeping your core tight, slowly press the cable away from your chest, resisting the urge to rotate your torso.
- Hold the position for a few seconds before slowly returning to the starting position.
- Repeat for 10-15 repetitions.
Tip: You can increase the difficulty by holding the cable handle with one hand instead of two.
5. Weighted Dead Bugs
How to:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your core engaged and your back straight.
- Extend one leg and the opposite arm straight out in front of you, while keeping the other leg and arm bent at a 90-degree angle.
- Slowly lower your leg and arm, keeping your core engaged and your back straight.
- Repeat on the other side.
- Continue alternating sides for 10-15 repetitions.
Tip: This exercise can be done with a variety of weights, such as dumbbells, kettlebells, or medicine balls.
Remember: It is important to start with a weight that you are comfortable with and gradually increase the weight as you get stronger. Be sure to focus on maintaining good form throughout the entire exercise to avoid injury. Always consult with a doctor or certified fitness professional before starting any new exercise program.
