Health in Five // Building Core Strength & Balance
Health in Five // Standing Core March with Abby
A strong core is about much more than toned abs. Your core serves as the foundation for nearly every movement you make, helping you maintain balance, improve posture and move safely throughout your daily routine. In this edition of Health in Five, Abby, personal trainer at Sandy Shores Wellness Center, demonstrates a simple standing core exercise that strengthens your core while challenging your balance using just two light dumbbells.
Whether you're carrying groceries, climbing stairs or simply walking across uneven ground, improving your core strength and stability can help you feel more confident and reduce your risk of falls.
How to Perform the Standing Core March
Begin by holding a light dumbbell, or at-home alternative item, in each hand to add resistance. Extend your arms straight overhead, keeping them directly above your shoulders or slightly in front of your head. Avoid letting your arms drift behind your shoulders.
Keep a slight bend in your elbows and knees, tuck your tailbone and engage your core by bracing your abdominal muscles. Once you're in a stable position, slowly lift one knee toward your chest and pause briefly before lowering it back down. Alternate legs while maintaining control throughout the movement.
Don't worry if you lose your balance occasionally. Simply reset your position and continue the exercise.
Tips for Proper Form
Choose a weight that allows you to maintain good balance and proper technique. Since this exercise focuses on core stability rather than strength, heavier weights are not necessary.
Perform the exercise for 45 seconds to one minute, maintaining slow, controlled movements throughout. Keep your core engaged, avoid arching your back and focus on staying balanced with each step.
If holding weights overhead is too challenging, begin by performing the exercise without weights until you become more comfortable with the movement.
Why This Exercise Matters
Your core is involved in nearly every movement you make. Strengthening these muscles helps improve stability, balance and coordination while making everyday activities feel easier and safer.
Regularly performing standing core exercises can help:
- Improve balance and stability
- Strengthen your core muscles
- Support better posture
- Enhance functional movement for everyday activities
- Help reduce the risk of falls and injuries
Functional exercises like the standing core march don't just improve your workouts—they help you move with greater confidence throughout your daily life.
Learn more about affordable gym memberships or personal training options at Sandy Shores Wellness Center here.
