When you think of “core strength,” the plank is probably the first exercise that pops into your mind. However, if the idea of holding a rigid position on the floor sounds uncomfortable or mundane, you have other choices. It’s entirely possible to strengthen and fortify your core without needing to lie down.

For those over 40, enhancing and preserving core strength is crucial as it helps protect your spine, promotes good posture, and boosts your confidence in everyday tasks, such as playing with your children or carrying groceries. This is where standing core-focused routines become beneficial. Research indicates these workouts engage the abdominal muscles just as effectively as traditional floor exercises while also improving balance and coordination.

ETNT spoke with Meagan Kong, CPT, the Head of Fitness at AlterMe, who introduced a dynamic 12-minute standing regimen specifically created to enhance core strength more effectively than planks for those over 40. “If planks are not for you, you’re in good company. Give this 12-minute upright routine a try. It focuses on core strength, balance, and posture entirely without floor exercises,” Kong notes.

12-Minute Standing Routine To Build Core Strength

Standing Knee Lifts (Minutes 1–3)

This routine kicks off with a warm-up move that doubles as a core activator and cardio boost. Standing knee lifts mimic marching in place, but the goal is to drive the knees up to hip height to engage your ab muscles. Studies show that combining core activation with light aerobic activity supports fat loss and abdominal strength.

How to do it:

1. Stand tall with your feet hip-width apart.
2. March in place, driving one knee up to hip height.
3. Keep your torso upright and your arms moving naturally.
4. Perform 3 sets of 15 lifts per side.

Common mistakes: Leaning backward or hunching your shoulders to lift your knees.

Beginner modification: Lift your knees only as high as comfortable while maintaining balance.

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Standing Side Crunches (Minutes 4–6)

This exercise directly targets your obliques, which are the ab muscles wrapping around the sides of your waist and support spine stability. According to a 2019 study, weak obliques may contribute to back pain and poor posture, especially as you age.

How to do it:

1. Place your hands lightly behind your head and keep your elbows wide.
2. Shift your weight onto your left foot.
3. Crunch your right elbow down toward your right hip as you lift your right knee.
4. Return slowly to a standing position.
5. Complete 3 sets of 12 reps per side.

Common mistakes: Jerking your torso or pulling on your neck.

Beginner modification: Keep your hands at your sides rather than behind your head.

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Standing Torso Rotations (Minutes 7–9)

Rotational strength is often overlooked, yet it’s critical for daily activities like turning, reaching, or carrying groceries. Research suggests that rotational training improves both athletic performance and functional mobility.

How to do it:

1. Stand with your feet hip-width apart and your knees slightly bent.
2. Bring your hands together at chest height.
3. Rotate your torso slowly to the right, then to the left.
4. Perform 3 sets of 15 reps total.
5. Add a light weight (like a small dumbbell) for progression.

Common mistakes: Swinging your arms too fast or twisting your lower back instead of your torso.

Beginner modification: Keep your range of motion small until you get used to the movement.

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Side Leg Lifts with Overhead Reach (Minutes 10–12)

This move will engage your entire core while increasing balance and shoulder mobility.

How to do it:

1. Stand tall with your feet together.
2. Lift your right leg out to the side while reaching your right arm over your head.
3. Return to a standing position with control.
4. Switch sides.
5. Do 3 sets of 10 reps per side.

Why it’s effective: This full-body move forces the core to stabilize against side-to-side shifts. According to a recent meta-review published in Frontiers in Public Health, balance-focused core training helps reduce fall risk and strengthen hip stabilizers in older adults.6254a4d1642c605c54bf1cab17d50f1e

Common mistakes: Tilting your torso sideways instead of keeping it upright.

Beginner modification: Hold on to a chair or wall for support.

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How to Put It All Together

This 12-minute sequence is designed to flow like so:

• Minutes 1–3: Standing Knee Lifts
• Minutes 4–6: Standing Side Crunches
• Minutes 7–9: Standing Torso Rotations
• Minutes 10–12: Side Leg Lifts with Overhead Reach

Cycle through each block once, or repeat the entire sequence if you have more time. “Quick hits count,” says Kong. “I use AlterMe to see those core add-ons boost recovery and energy, and that feedback keeps me coming back.”

Adam Meyer, RHN