Do you find traditional floor workouts monotonous? You’re not alone! We had a chat with a fitness expert to uncover the top five exercises that target belly fat while keeping you on your feet. Standing core exercises challenge your body to stabilize itself using your legs, back, and hips. According to Colin Morrow, ACE CPT, NASM CES, TRX, who is a senior fitness manager and training specialist at The Edge Fitness Clubs, engaging these muscle groups means that more calories are burned with every repetition.

Engaging in twisting, leaning, or lifting movements while standing activates various muscle groups including the glutes, abs, obliques, quads, hamstrings, and lats. The more muscles involved, the higher the metabolic rate gets, leading to increased fat burning specifically around the waist area.

Now, let’s explore Colin’s recommended standing exercises that effectively target belly fat. The goal is to perform three to four sets of each exercise, completing 12 to 15 reps on each side if the exercise is unilateral. Maintain short rest intervals of 30 to 45 seconds between sets to keep your heart rate elevated and maximize calorie expenditure.

Overhead Woodchoppers

1. Stand tall with your feet shoulder-distance apart.
2. Hold a dumbbell or med ball with both hands.
3. Extend your arms overhead, above your right shoulder.
4. Activate your abs as you twist or “chop” the weight diagonally across your body, bringing it toward your left hip.
5. Reverse the motion.
6. Repeat on the other side.

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Single-Leg Romanian Deadlift With Twist

1. Hold a dumbbell in one hand.
2. Balance on the leg on the same side.
3. Press your hips back and lift the opposite leg straight behind you as you lower the dumbbell toward the ground.
4. Activate your glutes as you reverse the motion and return to standing.

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Standing Pallof Press

1. Anchor a resistance band at chest level.
2. Assume a perpendicular position to the band with your feet planted shoulder-width apart.
3. Hold the band in both hands and step away from the anchor point until there’s tension.
4. Pull the band toward your chest, making sure your elbows are bent.
5. Activate your core and press the band ahead of you until your arms are extended.
6. Hold the position for a moment.
7. Use control to return to the start position.

High-Knee Oblique Crunch

1. Stand tall with your feet planted hip-distance apart.
2. Place your hands at the back of your head.
3. Lift your left knee to your chest while bringing your right elbow to meet it.
4. Activate your abs as you crunch down.
5. Return to the standing position and repeat the exercise with your right knee and left elbow.
6. Continue to alternate.

Suitcase Carry

1. Stand tall, holding a heavy kettlebell or dumbbell in one hand at your side.
2. Begin to walk forward in a straight line, making sure the weight stays close to your body.
3. Maintain a strong core so you don’t lean to the side the weight is being held.
4. Switch sides.

Alexa Mellardo