Forget the quest for a six-pack. Building a strong core is less about aesthetics and far more about how your body performs in everyday life, according to leading Pilates instructor Hollie Grant.
Published on 11 January 2026, Grant's insights challenge traditional ab workouts. She emphasises that a powerful core supports your spine, improves posture, aids in carrying loads, and prevents common aches. "I'm far more interested in helping people feel stronger in everyday life," Grant told Metro. "That means lifting a toddler, carrying shopping, or getting out of the car without that familiar lower-back twinge."
The Power of a Standing Core Routine
The good news is you can ditch the gym mat. Grant advocates for short, standing core workouts that fit into the busiest schedules. "The beauty of a standing core routine is that it mirrors real life," she explains. "We don't spend our days lying on our backs doing crunches — we're upright, moving, twisting, reaching, and carrying. Training the core in standing makes it far more transferable."
She champions the concept of micro-workouts, suggesting that five minutes while the kettle boils is often more sustainable and effective than a lengthy session that never happens. This approach is about "doing something useful" rather than simply "doing more."
The 5-Minute Standing Workout from Hollie Grant
As part of an accessible fitness series, Hollie Grant designed this five-minute routine for busy individuals. It requires no equipment, though a light dumbbell or water bottle can be added for extra challenge.
Exercise 1: Standing Zip-Up (1 minute)
Stand tall with feet hip-width apart and soft knees. Inhale, then as you exhale, imagine gently "zipping up" from your pelvic floor to your ribcage. Hold this light engagement for a few seconds, release, and repeat. This subtle move activates the deep abdominal muscles crucial for spinal and pelvic support.
Exercise 2: Standing Anti-Rotation Hold (1 minute)
Stand tall and clasp your hands together at chest height. Extend your arms straight out in front and hold. Maintain a tall spine and breathe normally. To intensify, slowly move your arms a few centimetres side-to-side without letting your torso twist. This trains your core to resist movement, vital for carrying a child on one hip or pushing a buggy.
Exercise 3: Standing Woodchop (1–2 minutes)
Hold a light weight or clasp your hands. Start with your hands high to one side, then rotate and bring them diagonally down across your body to the opposite hip. Return and repeat before switching sides. This builds rotational strength, essential for lifting, twisting, and reaching, while working the obliques and protecting the lower back.
Exercise 4: Standing Hip Hinge with Reach (1 minute)
Stand with feet hip-width apart. Hinge forward slightly at the hips, keeping a long spine, and reach your arms forward as if passing something across a table. Return to standing and repeat. This exercise links your core to your hips and upper body, teaching you to move load through your whole body safely.
Functional Fitness for Real Life
This concise routine proves that you don't need lengthy gym sessions to build a resilient, functional core. Five minutes of purposeful movement can significantly impact how your body feels, particularly if your day involves lifting, carrying, and constant motion. By focusing on practical strength over appearance, this workout offers a sustainable path to better back health and everyday confidence.
