If you want to build a strong midsection, you don’t have to crank out endless sit-ups and crunches . There’s a whole world of moves beyond these classics to help strengthen your core—like those featured in this standing abs workout.
This five-move core routine from Sarah Lindsay , founder of Roar Fitness and three-time Olympian, focuses on strengthening all the muscles that make up your core—not just your rectus abdominis, also known as the six-pack muscles.
Featuring compound moves like the windmill, trunk rotation and overhead squat, the workout not only engages your core but also boosts your mobility.
Plus these movements mimic functional activities like bending, twisting, sitting and standing, so they will improve your ability to perform everyday tasks.
How to do the workout This circuit consists of one round of five moves. Complete each move for 60 seconds or 30 seconds per side. Work through the five moves consecutively.
The aim is to keep the session short and intense with minimal rest. However, if you need more recovery, listen to your body, go at your own pace and take breaks as needed, especially to maintain proper form. Quality over speed, always!
The moves:
Overhead dumbbell march
Overhead dumbbell windmill
Dumbbell overhead circle
Trunk rotation
Overhead squat
Shop adjustable dumbbells Need some new weights for this routine? All of the options below come from our guide to the best adjustable dumbbells .
Overhead dumbbell march
How To Do A SINGLE ARM OVERHEAD DUMBBELL MARCH | Exercise Demonstration Video and Guide – YouTube
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Time: 30 secs on each side
Hold your dumbbell in your right hand and press it overhead. Keeping your chest lifted and your arm extended full so it’s stacked above your shoulder.
Begin marching in place, lifting each knee up to waist height or as high as you can, engaging your core throughout.
After 30 seconds switch arms and repeat.
Overhead dumbbell windmill Time: 30 secs on each side
Stand with feet shoulder-width apart holding a dumbbell in your right hand.
Press the dumbbell up overhead with your arm extended fully.
Pivot your feet 45°to the left, rotating your chest to face the dumbbell.
Hinge at your hips to lower your torso toward the floor while tracing your left hand down inside of your left leg with your palm facing outward.
Reverse the movement to return to standing and repeat.
Dumbbell halos Time: 30 secs on each side
Stand with your feet hip-width apart, holding a dumbbell horizontally close to your chest.
Raise the dumbbell overhead and create a controlled circular motion around your head.
Complete circles in one direction for 30 seconds, then switch directions.
Trunk rotation Time: 60 secs
Stand with your feet shoulder-width apart, holding a dumbbell in both hands, arms extended in front of you.
Rotate your torso one way as far as you can, then return to center.
Repeat your rotation on the other side and continue to alternate rotations.
Overhead squat Time: 60secs
Begin standing with a dumbbell in both hands, palms facing each other and elbows tucked into your sides. Press your hands overhead, so your arms are straight and biceps near your ears.
Engage your core and lower hips into a squat, keeping your chest lifted and weight in your heels.
Press back into standing then repeat. You can perform this move with a single dumbbell or a pair of weights; the main thing is to keep the weight overhead.
Benefits of this workout Your core is made up of multiple muscles, including your rectus abdominis, obliques, erector spinae and pelvic floor which work together to support and stabilize your spine and pelvis.
A stronger core promotes better alignment and posture and overall functional movement while reducing the risk of lower-back pain and injuries.
“The dumbbells in this workout add an extra challenge and increase the intensity,” explains Lindsay. “And you can make sure you work your abs even harder by focusing on engaging your core throughout the workout by exhaling and drawing your belly button towards your spine during each move.”
