Most people aren’t fans of floor crunches, and that’s completely understandable. But here’s some good news—you can build strong abs without ever lying down.
This quick 15-minute workout uses weights to target your core in ways that feel fresh and challenging. It’s straightforward, effective, and your back will thank you for staying upright!
Complete each exercise for one minute with 20-second rest periods between sides when applicable.
Dumbbell Crossbody Crunch
Let’s start with a move that hits those hard-to-target obliques. You’ll feel your core working as you bring your knee up to meet the dumbbell.
How to perform:
- Hold one dumbbell in your right hand at shoulder height
- Drive your left knee up to meet the dumbbell, engaging your core as you crunch
- Lower with control and repeat for all reps before switching sides
- Keep your standing leg slightly bent and core engaged throughout
- Avoid locking your elbow at the top
Twisting Shoulder Press
Now we’re adding some rotation to really fire up your core. This one works your shoulders too, so you’re getting double the benefit!
How to perform:
- Hold dumbbells at shoulder height with elbows bent
- Rotate your torso to one side while pressing the weights overhead
- Lower the weights as you return to center, then repeat on the opposite side
- Keep the movement controlled and engage your core throughout the rotation
- Maintain a slight bend in your knees for stability
Single-Leg Crunch With Twist
This one’s going to test your balance while working your abs from multiple angles. Take your time with this—coordination is key.
How to perform:
- Hold one dumbbell with both hands, starting with one leg extended behind you
- Bring your knee and the dumbbell together in a straight crunch motion
- On the next repetition, add a twist to bring your opposite elbow toward the knee
- Alternate between straight crunches and twisted variations
- Focus on controlled breathing, exhaling during the crunch phase
Crossbody Punches
Channel your inner boxer with this one! These punches might look simple, but they’ll really work your obliques and help trim your waistline.
How to perform:
- Stand with feet hip-width apart, holding dumbbells at chest level
- Punch across your body, rotating through your ribcage rather than your lower back
- Return to center before punching with the opposite arm
- Keep your lower body stable and maintain a slight bend in your knees
- Put some power into each punch, but keep it controlled
Triangle Pose With Dumbbell
This move borrows from yoga but adds a dumbbell for extra challenge. Your obliques will definitely feel this one working!
How to perform:
- Hold the dumbbell straight out from your right shoulder, keeping your arm extended
- Hinge laterally, sliding your left hand down your left leg while maintaining the dumbbell position
- Use your core strength to return to the starting position
- Keep your back flat and move nice and slow throughout
- Complete all repetitions before switching sides
Standing Elbow-to-Knee Crunches
No weights needed for this one! Sometimes the simplest moves end up being the most effective for really connecting with your core.
How to perform:
- Stand tall with feet hip-width apart and hands behind your head
- Drive your knee up and slightly outward to meet the opposite elbow
- Focus on bringing your elbow down while lifting your knee up
- Lower with control and alternate sides with each repetition
- Don’t rush through these—really focus on that mind-muscle connection
Standing Twists
We’ll finish strong with these Russian twist variations. The dumbbell adds just enough resistance to make your obliques work without straining your back.
How to perform:
- Hold one dumbbell with both hands, standing with knees slightly bent
- Twist your upper body to lower the dumbbell toward one hip
- Return to center before twisting to the opposite side
- Keep the movement in your upper body—we’re not putting strain on your lower back
- Focus on controlled rotation rather than speed
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
