Muffin tops — that flabby fat that hangs over the waistline of your pants — can be a pain to get rid of, especially if you have joint problems that make getting down on the floor for core exercises difficult. But don’t worry, there are plenty of standing exercises that can help you strengthen your core and get rid of that muffin top, without causing discomfort or further injury to your joints.
Push
Push exercises work the muscles in your chest, shoulders, and arms. An example of a push exercise you can do while standing is the standing chest press. Stand with your feet shoulder-width apart, holding a resistance band or a set of dumbbells in your hands. Keep your arms bent at a 90-degree angle, with your palms facing the floor. Push your hands forward until your arms are fully extended, then return to the starting position.
Pull
Pull exercises target the muscles in your back, shoulders, and arms. One example of a standing pull exercise is the standing row. Hold a resistance band or a set of dumbbells in your hands, with your palms facing each other. Keep your arms bent at a 90-degree angle, with your elbows pointing to the side. Pull your hands back towards your chest, squeezing your shoulder blades together, and then return to the starting position.
Rotation
Rotation exercises involve twisting movements that work your obliques and other core muscles. To perform a standing rotation, hold a medicine ball, weight plate, or dumbbell in your hands. Stand with your feet hip-width apart, and hold the weight in front of your chest. Keeping your hips stationary, twist your torso to the right, then to the left, to complete one repetition.
Squat
Squats work your entire lower body, including your glutes, hamstrings, and quadriceps. They also engage your core muscles for stability. To perform a basic squat, stand with your feet hip-width apart and your toes pointing forward. Lower your hips down and back until your thighs are parallel with the floor or as low as you can comfortably go. Then, press through your heels to stand back up.
Plank with an elevated base
If you find traditional floor planks challenging, try an elevated plank using a sturdy box or bench for support. Place your forearms on the elevated surface, with your elbows directly under your shoulders. Keep your feet on the floor and your body in a straight line from head to heels. Hold the plank for as long as you comfortably can, and then gently lower yourself back down.
Press forward
The standing press forward exercise targets your chest and shoulders. Hold a pair of dumbbells in your hands with your palms facing each other. Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. Press the dumbbells forward until your arms are fully extended and your hands touch in front of your body. Slowly return to the starting position.
Standing knee chambers
This exercise targets your lower abdominal muscles. Stand with your feet hip-width apart and your hands on your hips. Lift your right knee up towards your chest, keeping your back straight and your core muscles engaged. Lower your foot back to the floor and repeat with your left knee.
Boxing moves
Boxing workouts are a great way to combine cardio and core exercises. Incorporating punches, uppercuts, and hooks will help target your core muscles and boost your heart rate. If you’re interested in incorporating boxing workouts into your fitness routine, consider joining a local boxing gym or finding a trainer to guide you.
Standing lunge press
The standing lunge press is a great exercise that works your lower body and engages your core. Stand with your feet hip-width apart, holding a dumbbell in your right hand at shoulder height. Step your left foot back into a lunge position, bending both knees at a 90-degree angle. As you lower into the lunge, press the dumbbell straight up overhead. Push through your front foot to return to the starting position, and then switch sides.
Standing wall press
The standing wall press is a simple and effective way to work your core muscles. Stand with your back against a wall, holding a medicine ball, weight plate, or dumbbell in your hands. Press the weight against the wall as you slide your back down the wall, stopping when your thighs are parallel with the floor. Hold this position for a few seconds, then return to the starting position.
By incorporating these standing exercises into your fitness routine, you can effectively work your core muscles, getting rid of that stubborn muffin top while being gentle on your joints. Remember to listen to your body and consult with a healthcare professional or a certified fitness trainer if you have any questions or concerns about performing these exercises.
