{"id":245855,"date":"2025-10-23T10:39:08","date_gmt":"2025-10-23T10:39:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/245855\/"},"modified":"2025-10-23T10:39:08","modified_gmt":"2025-10-23T10:39:08","slug":"a-certified-trainer-with-20-years-of-experience-says-these-are-her-two-favorite-standing-core-moves-for-building-stability-and-balance","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/245855\/","title":{"rendered":"A certified trainer with 20 years of experience says these are her two favorite standing core moves for building stability and balance"},"content":{"rendered":"

Strengthening your core muscles can improve everything from your posture to your running speed and your ability to lift heavy things.<\/p>\n

There are plenty of floor-based moves that you can do to target your mid-body muscles, from classics like sit-ups to beginner-friendly moves like the bird dog.<\/p>\n

<\/p>\n

However, experimenting with standing core exercises can introduce new elements to your training and provide fresh challenges.<\/p>\n

You may like<\/p>\n

I asked Samantha Cubbins\u2014manager at Gymshark\u2019s UK Lifting Club<\/a> and a certified trainer with 20 years of experience\u2014for her favorite standing core moves.<\/p>\n

She picked two exercises that not only strengthen these all-important muscles, but also challenge your balance and stability. Here\u2019s how to do them.<\/p>\n

1. Single-leg Romanian deadlift<\/p>\n

Sets: 1-3 Reps: 6-10 each side<\/p>\n

Single Leg Romanian Deadlift – Modern Woman’s Guide to Strength Training – YouTube
\n\"Single<\/p>\n

Watch On <\/a>
\nStand with your feet hip-width apart, a slight bend in your knees and arms by your sides.Transfer your bodyweight onto your left foot, and lift your right foot behind you.Keeping a flat back throughout, hinge forward from your hips to slowly lower your torso forward and lift your right leg behind you, until your torsi and right leg are parallel to the floor\u2014or as close as your mobility allows.Hold for up to 10 seconds.Push your hips forward to return to standing upright, still balancing on one leg.Perform all the repetitions on one side, then switch sides.<\/p>\n

Cubbins recommends starting without weights\u2014it will still challenge your core muscles and improve your balance.<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

\u201cYou have to use your core to make sure your torso isn’t rotating to one side,\u201d says Cubbins.<\/p>\n

2. Pallof press<\/p>\n

Sets: 2-4 Reps: 10-12 each side<\/p>\n

How To Do A Pallof Press – YouTube
\n\"How<\/p>\n

Watch On <\/a>
\nLoop a resistance band around an anchor point at chest height.Stand side-on to the anchor point and step away until there\u2019s tension in the band.Stand with your feet shoulder-width apart and a slight bend in your knees, holding the resistance band in both hands at your chest.Press the resistance band straight out in front of you, resisting the pull towards the anchor point.Bring the resistance back to your chest.Complete the repetitions on one side, then switch sides.<\/p>\n

This move forces your muscles to resist the pull of the band, training your core to brace against rotational forces and improving mid-body stability.<\/p>\n

Cubbins says that many core moves work in the sagittal plane, moving your body forward and backward, like a sit-up.<\/p>\n

In real life, however, our bodies need to move and resist forces from all directions, which is why it\u2019s useful to practice anti-rotational moves like this one.<\/p>\n

\u201cThis one\u2019s great because it hits all down the side [of your body] and your obliques,\u201d says Cubbins, \u201cyou\u2019ll also feel it down to your glutes.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Strengthening your core muscles can improve everything from your posture to your running speed and your ability to…\n","protected":false},"author":2,"featured_media":245856,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":{"0":"post-245855","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/245855","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=245855"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/245855\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/245856"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=245855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=245855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=245855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}