Here's something the fitness world rarely admits: for a lot of people, the hardest part of a floor workout is the floor. Dodgy knees, sore wrists, a body that doesn't fancy getting down and up eight times, a wee one who climbs on you the moment you lie down. All completely valid.
So this whole workout happens on your feet. Six moves — most using just a wall and your bodyweight, two using something to carry (a dumbbell, a kettlebell, or honestly a heavy shopping bag). No getting up and down off the floor, not once. And every move has a video of me demonstrating it right here on the page.
Standing core work isn't the consolation prize, either. Your core's day job is holding you steady while you're upright — carrying, reaching, climbing stairs. Training it on your feet is about as real-world as it gets.
How to use this workout
Stand tall, brace your belly gently like you're about to be nudged, and keep everything unhurried. For the carries, walk slowly and let the weight try to tip you — your job is simply to not let it.
The workout
How it should feel — and when to make it harder
Legs warm from the wall sits, middle switched on from the carries, breath up a little from the high knees — steady effort, never a race. If your knees complain on the wall sits, don't sit as deep; a shallow wall sit is still a wall sit. When two rounds feel comfortable, carry something a bit heavier or sink a touch deeper. And if you've got a health condition or you're on medication, have a quick word with your GP before you start.
Quick questions
Can a standing workout really work my core?
Genuinely, yes. Carries and wall sits make your core do its actual job — bracing and balancing while you're upright. It's some of the most useful core training there is, floor or no floor.
I'm pregnant or recently had a baby — is this okay?
Standing work is often the comfortable choice postnatally, but everybody's different — please check with your GP, midwife or health visitor before starting anything new. They know your situation; I don't.
What should I use for the carries?
Whatever you've got: a dumbbell or kettlebell if you own one, or a sturdy bag with a few tins in it. It should feel noticeably heavy in one hand but never pull you sideways — if it does, lighten it.
