Achieving both strength and a slimmer waistline is a popular goal among gym enthusiasts. Standing exercises are an effective method for reaching this objective, as they involve different muscle groups working together, which keeps your core active the entire time. Unlike workouts that rely on machines, standing exercises mimic real-life movements, which results in enhanced functional strength and increased calorie burn with each repetition, according to Leon Veal, a certified level three personal trainer and head of nutrition and innovation at Styrkr. We’ve gathered insights on six standing exercises that experts recommend for building strength and reducing waist size.

“Standing exercises are a great way to engage your core muscles and achieve a slimmer waist,” explains Victoria Repa, a certified Pilates instructor with The Australian Physiotherapy and Pilates Institute (APPI), a health coach from the Institute for Integrative Nutrition (IIN), and the CEO and founder of BetterMe. “[This type of workout] naturally involves all the torso muscles, including crucial stabilizers such as the obliques, lower back, and deep abdominal muscles. This full activation supports better posture, efficient movement, and, of course, a more toned waistline.”

Incorporating standing exercises into your fitness routine boosts calorie burning, improves posture, and creates long, lean lines that “naturally tighten your figure,” Victoria notes. It’s important to remember that spot reduction isn’t possible, so to see significant changes in your waistline, you should pair standing core exercises with a moderate calorie deficit and cardio activities.

Now, let’s dive into the exercises.

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Standing Oblique Crunch

“This exercise targets the obliques while challenging balance and coordination,” Leon tells us.

1. Begin standing tall.
2. Lift your left knee up toward your left elbow, crunching through the waist.
3. Alternate sides.
4. Complete 3 sets of 12–15 reps per side.

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Dumbbell Reverse Lunge to Overhead Press

“This move engages the legs, glutes, core, and shoulders while encouraging full-body integration,” Leon explains.

1. Begin standing tall, feet together, holding a dumbbell in each hand.
2. Take a big step back into a lunge.
3. Press the dumbbells overhead as you return to standing.
4. Complete 3 sets of 8 to 10 reps per side.

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Standing Woodchopper (With Dumbbell or Resistance Band)

“This exercise trains rotational strength, hits the obliques, and mimics real-world twisting movements,” Leon says.6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall with your feet shoulder-distance apart, holding a dumbbell above one shoulder.
2. Breathe in, chopping the weight diagonally toward your opposite foot and bending your knees.
3. Reverse the motion.
4. Complete 3 sets of 10 to 12 reps per side.

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Single-Leg Romanian Deadlift

“This exercise builds hamstring, glute, and core strength while challenging balance and control,” says Leon.

1. Hold a dumbbell in each hand and shift your weight to one leg.
2. Keep a slight bend in the standing knee.
3. Lift the opposite leg straight behind you and lower the dumbbell, keeping your lower back, shoulders, and hips straight as you do so.
4. Return to a standing position.
5. Complete 3 sets of 8 to 10 reps per leg.

Wide Side Crunch

The wide side crunch fires up the obliques, hips, quads, and spinal stabilizers.

“This standing variation dynamically works the lateral waist, engaging the legs and glutes for balance. It is perfect for shaping the waist and improving lateral movement control,” Victoria notes.

1. Begin standing tall, feet outside hip-width and arms relaxed by your sides.
2. Step out into a half squat position, slightly bending your knees.
3. Extend your right arm out to the side.
4. Activate your core and bend your torso to your right side.
5. Draw your right elbow in toward your outer right thigh.
6. Return to the start position and repeat on the left side.
7. Complete 10 reps per side.

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Wall Roll-Down

The wall roll-down engages your spine, abs, and hamstrings.

“This basic movement is great for warming up the spine and improving posture, which is especially useful for people who lead a sedentary lifestyle,” Victoria says. “It gently activates the deep muscles of the torso, stretches the posterior chain of muscles, and teaches you to control your body.”

1. Begin by pressing your back flat against a wall and placing your feet about 10 inches away from the base.
2. Keep your knees soft and arms relaxed by your sides.
3. Tuck your chin in toward your chest as you begin to gradually roll down, peeling your spine away from the surface.
4. Allow your arms to hang freely as you roll forward, keeping your knees slightly bent.
5. Stop rolling when you’re at your lowest comfortable point.
6. Reverse the motion.
7. Complete 4 to 6 slow reps while focusing on breath and control.

Alexa Mellardo