Struggle to exercise on the floor? Try this quick and effective four-minute standing core strength and stability workout

A man performs a shallow squat with his arms outstretched in his living room. Behind him is a couch and there's a laptop on a footstool in front of him.

A few of the regulars in my core strength training class are in their 70s.

They're fit and active, but don’t feel comfortable doing the floor-based core work.

So I’ve created a series of standing core exercises as accessible alternatives.

These moves will challenge your abs, obliques and deep core muscles while also improving balance, coordination and stability—all without having to get down and up from the floor.

You can do this four-move sequence on its own or add the exercises into your regular workout.

How to do the workout

1. Single-leg halo
2. Squat to opposite toe touch
3. Standing side crunch
4. Overhead march

Perform each move for 40 seconds (or 20 seconds on each side if it's a single-side exercise), then take a 20-second rest. Complete one round.

1. Single-leg halo

Time: 40sec each side Rest: 20sec

• Stand with your feet hip-width apart, holding a weight in front of your abdomen.
• Raise one foot to balance on the other, keeping a soft bend in your standing knee.
• Slowly circle the weight around your hips or waist, passing it from one hand to the other with control.
• Avoid leaning or twisting and keep your hips facing forward.

Make it easier: Perform the exercise standing on both feet if balancing on one leg is too challenging.

2. Squat to opposite toe touch

Time: 40sec Rest: 20sec

• Stand with feet shoulder-width apart, toes pointing out slightly.
• Bend your knees and lower your hips until your thighs are parallel to the floor.
• As you push through your heels to stand, extend your left leg and touch your toes with your right hand.
• Lower back into a squat and repeat on the other side.

Make it easier: Make it easier to touch your toes by keeping a slight bend in your knee as you raise your leg.

3. Standing side crunch

Time: 40sec each side Rest: 20sec

• Stand with feet hip-width apart with hands behind your head and elbows wide.
• Raise your right knee to the side and bend your torso so that your right elbow comes toward it.
• Repeat for 20sec then switch sides.

Trainer tip: Think about bringing your rib cage toward your hip rather than just lifting your knee.

4. Overhead march

Time: 40sec Rest: 20sec

• Stand with feet hip-width apart and a weight in both hands overhead, arms extended straight.
• Engage your core and raise your right knee to hip height.
• Lower and repeat on the other side.
• Continue alternating legs in a slow, controlled way.