Standing Core Series

Orientation: Standing or at the Barre

The Standing Core Series targets the abdominals through upright moves in all planes of motion.

It’s a versatile series that can be combined with lower body work such as squats, side thigh, glutes and hips, or with upper body training. Cardio variations may also be added for intensity.

Framework Tip

Standing Core is a smart choice for active aging formats since it avoids floor work and reduces strain on the neck. Many movements can also be modified to seated, making it adaptable for mixed-level classes.

Standing Core Exercises

Wide Squat with Torso Rotation

Torso rotates to the left or right; Both feet down or lift one knee as you twist.
High Knee with Torso Rotation
External High Knee Rotation
High Knee with Transverse Rotation

Elbow to opposite knee.
Calf Taps

Oblique Tilt
Shin Taps
Oblique Pulls with Barre
Oblique Pulls Center Floor
Bob and Weave
Wood Chops

Parallel Squat with reach down and up at a diagonal; Reach down and across (transverse) and up at a diagonal (corner to corner). Full range of motion or half. With or without props.

Standing Core Choreography

Featured

Emmy Meli “I Am Woman”

This Squat, Core and Cardio Series transcends a workout and transforms you from the inside out. Participants tell me years later that they remember this track.