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Building and maintaining a strong core requires consistent effort, much like caring for a plant. The ab muscles, commonly known as the six-pack, often dominate conversations around core training. But for strength that supports balance, movement and everyday life, this all-standing routine offers a more well-rounded approach.
Behind this workout are two certified personal trainers from Eden Health Club. Felicia Hernandez, a Certified Personal Trainer (NASM) and community engagement lead, and Marcela Cmarkova, a fitness instructor, designed the routine to target the core in a functional and accessible way.
When Hernandez described the workout as “demanding, effective and easy to do at home with minimal equipment,” I knew it would resonate with Tom’s Guide readers. It’s best suited to intermediate exercisers and busy professionals, and it will “challenge your core through rotation, balance and controlled strength, all without getting on the floor.”
If you are ready to follow along with the demonstrations and instructions below, grab some dumbbells and keep reading. For those training at home, we have rounded up the best adjustable dumbbells to make getting started easier.
1. Standing Dumbbell Front Hold with Rotation
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Holding the weight straight out in front creates constant tension through the core, while slow rotation challenges control and stability.
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To modify, shorten the rotation, or use a lighter weight. To increase difficulty, slow the movement and pause briefly at each side.
2. Standing Cross-Body Dumbbell Chop
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This diagonal movement trains the core to generate and control rotation while maintaining an upright posture.
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To modify, reduce the range of motion, or use a lighter weight. To progress, increase the load or slow the tempo.
3. Standing Cross-Body Knee Drive
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Driving the knee across the body forces the core to engage while stabilizing on one leg.
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To modify, lift the knee lower or tap the foot down. To progress, hold the knee briefly at the top.
4. Overhead Dumbbell March
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Holding weight overhead challenges posture and core strength as the legs alternate.
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To modify, hold one dumbbell or bring the weight down to shoulder height. To increase difficulty, slow the march or increase the weight.
5. Standing Overhead Side Bend
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This movement strengthens lateral core control while reinforcing proper alignment.
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To modify, limit your range of motion. To progress, slow the lowering phase or add weight.
6. Standing Dumbbell Front Raise to Overhead and Back Down
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Moving the weight from chest height to overhead and back down keeps the load in front of the body, requiring continuous core bracing.
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To modify, reduce the range of motion, or use a lighter weight. To progress, slow the tempo or add a pause at the top.
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