When it comes to building a strong, functional core, most people instinctively think of sit-ups or crunches. A strong core is foundational to total-body strength and stability but when it comes to core training, not all ab exercises are created equal. While floor crunches have long been a staple in the fitness community, trainers and enthusiasts alike are pivoting toward a more dynamic and effective approach: standing core workouts.

This isn’t just about aesthetic abs. Standing ab workouts engage more muscles, improve balance, and reflect the way we use our core in daily activities. Fitness expert and YouTuber Maddie Lymburner, shared a workout video on Youtube emphasizes, "I believe in training the core while standing because it forces the abs and the other midsection muscles to engage to keep you stable."

A standing abs routine mimics how your core works in daily life—stabilizing, balancing, and powering your every movement. Here’s how you can transform your core training with Maddie’s dynamic, equipment-friendly 15-minute standing abs workout.

Why Standing Core Workouts Is Better Than Crunches?

Traditional floor exercises like crunches and sit-ups isolate the rectus abdominis, but they don’t fully engage the muscles that stabilize your spine and pelvis during real-world activities. Standing workouts, on the other hand, challenge your entire core—including the obliques, transverse abdominis, and lower back—by forcing your body to balance, twist, and resist gravity.

“Training your core while standing means your abs have to work the way they’re meant to work,” Maddie explains. “You’re not just lying down; you’re engaging your muscles to keep you upright, balanced, and strong.”

One of the best things about this routine is its accessibility. “You can use a dumbbell, a kettlebell, or whatever you have access to at home. It will work fine,” Maddie reassures. “Make sure that you can see your screen so you can follow along with me.”

The 15-Minute Standing Abs Workout, Round One

1. Single-Arm Dumbbell Marches

Start by holding a dumbbell in your right hand, lifting your right leg up, and lowering it slowly. This move tests your core stability and balance. Switch sides and repeat.

2. Standing Twists with Dumbbell

With a slight bend in your knees, hold the dumbbell in both hands and twist from side to side. "You're going to feel the resistance from the weight. We're going to work those obliques," says Lymburner.

3. Oblique Crunches with Dumbbell

With the dumbbell in your right hand, slide it down your leg and return to center. Then raise the weight overhead and lean to the opposite side. Repeat and switch arms. This move targets your side core muscles like no other.

4. Diagonal Leg Lifts

Holding the dumbbell above your head with both hands, bring one knee diagonally across your body and then open it to the side. "Bring that knee up as close as you can to your chest, and then to the side," Lymburner instructs. Repeat with the other leg.

5. Woodchoppers

Starting from a low position, bring the dumbbell up diagonally across your body while bracing your core. Repeat on both sides. "Think about using your core to move the body up, not your arms," says Lymburner.

6. Standing Elbow-to-Knee Crunches

Place your fingertips near your ears, bring your knee and elbow together at your center. This simple move is effective for working the entire midsection.

7. Dumbbell Passes Around the Waist

Pass the dumbbell around your body from one hand to the other. The trick is to stabilize your core so the rest of your body doesn’t sway. Go one direction in Round One and switch in Round Two.

Standing core exercises are rooted in functional fitness—the idea that training should prepare your body for real-life movements. Research shows that standing ab routines activate more muscle groups, improve posture, and boost calorie burn compared to traditional floor exercises. They also enhance balance, coordination, and athletic performance, making them ideal for everyone from beginners to seasoned athletes.

Tips for Getting the Most Out of Your Standing Abs Workout

Focus on Form: Keep your movements controlled and your core braced throughout each exercise.

Breathe: Exhale during the effort phase (e.g., lifting the knee or twisting) to maximize core engagement.

Start Light: Use a light weight to master technique before progressing to heavier loads.

Stay Consistent: Incorporate this routine 2–3 times per week for best results.

So the next time you think of core workouts, skip the mat. As Maddie Lymburner shows us, just a pair of dumbbells and 15 minutes can power up your posture, balance, and abs more efficiently than any crunch circuit ever could.

Disclaimer: Always consult with a healthcare provider before beginning any new exercise program, especially if you have any pre-existing conditions or injuries.

Public health advice has usually centered on how much sleep we get. Eight hours has long been the magic number, but researchers are now uncovering that how well you sleep matters just as much — maybe even more. Deep, restorative sleep is the body’s prime time for repairing tissue, consolidating memories, and balancing mood-regulating hormones. And as it turns out, a surprisingly simple daily habit can help you get more of it.

A new study from The University of Texas at Austin, published in the Journal of Physical Activity & Health, followed students over several months using wearable devices like Fitbits. Instead of just counting total exercise minutes, the research team zoomed in on how often people moved.

The big reveal? Those who exercised regularly even for just 10 minutes a day enjoyed deeper, more restorative non-REM sleep, the stage most critical for brain and body recovery. “Frequency does seem to matter,” said Benjamin Baird, a research assistant professor of psychology and one of the study’s lead authors.

Why 10 Minutes Is Enough?

Moderate to vigorous activity — think brisk walking, cycling, or any movement that quickens your breath while still allowing conversation — for as little as 10 minutes daily had measurable benefits. This wasn’t about logging intense workouts or breaking personal records. Even light, consistent movement like short walks or standing breaks improved sleep quality and next-day mood.

According to Chris Corral, co-lead of the study, “You don’t need to run marathons. Just moving a little each day helps. Light activity counts too. Doing something is better than doing nothing.”

Participants who moved daily didn’t just sleep better — they woke up feeling more energized and reported lower stress levels. This connection between non-REM sleep and mood has been observed before, but most earlier studies only looked at short-term effects in controlled lab settings.

What made this study different was its real-world design. By tracking people’s habits continuously for months, researchers could see the cumulative benefits of consistent movement on sleep and emotional well-being.

How We Measure “Enough” Exercise?

Current guidelines from the Centers for Disease Control and Prevention (CDC) and World Health Organization (WHO) recommend 150 minutes of moderate activity per week. But they don’t specify how to spread it out. That gap matters.

“If you pack all that activity into the weekend, you might miss out on the sleep benefits of moving daily,” Corral explained. The UT findings hint that public health advice may need updating — shifting the focus from total minutes to frequency.

How Sleep Quality Shapes Overall Health?

Deep sleep isn’t just about feeling rested. It’s when the brain clears waste proteins linked to neurodegenerative diseases like Alzheimer’s. It’s also when muscles repair, immune cells strengthen, and the nervous system resets. Poor-quality sleep, on the other hand, is tied to higher risks of heart disease, diabetes, depression, and even shortened lifespan.

In other words, this isn’t just about feeling less groggy — it’s about long-term brain and body health.

The study’s use of wearable trackers like Fitbits allowed researchers to capture a detailed picture of both movement and sleep in real life — not just in the artificial environment of a lab. This is part of the Whole Communities—Whole Health initiative, an interdisciplinary project aiming to understand how everyday habits affect overall well-being.

Next, researchers plan to see if these findings hold true in more diverse populations, including older adults and people with chronic health conditions.

Why Better Sleep Is Essential for Everyday Wellness?

Move daily, even briefly — A brisk walk after dinner, stretching breaks at your desk, or climbing stairs instead of taking the elevator all count.

Consistency beats intensity — Doing a little bit every day trumps exhausting yourself a few times a week.

Pair movement with good sleep hygiene — Keep a consistent bedtime, limit screen exposure before bed, and create a cool, dark sleeping environment for maximum benefit.

Better sleep doesn’t require an overhaul of your schedule or a gym membership. Just 10 minutes of daily movement can make a tangible difference in how deeply and restoratively you sleep.

Sleep is the foundation for energy, focus, emotional resilience, and long-term health. And unlike expensive treatments or complicated regimens, this fix is free, simple, and accessible to almost everyone.

As Baird put it, “Current guidelines don’t reflect the importance of frequency for sleep health. Having this kind of data allows us to start thinking about whether they should.” So if you want to sleep deeper, feel sharper, and start your days with more energy, the solution might be as simple as lacing up your shoes and moving every single day.

The Philadelphia Eagles’ Pro Bowl left guard Landon Dickerson was helped off the field and later carted inside after suffering an apparent right leg injury during the team’s open practice Sunday night at Lincoln Financial Field.

The incident happened late in the more than two-hour practice during a pass play, when quarterback Jalen Hurts connected with running back Saquon Barkley on the opposite side of the field. Dickerson went down and stayed on the ground for several minutes, surrounded by teammates as a hush fell over the crowd of nearly 50,000 fans.

Also Read: 3 Common Yoga Mistakes That Could Be Limiting Your Progress

Unable to put much weight on his right leg, Dickerson was assisted off before riding a cart indoors. He was replaced in the lineup by Brett Toth.

The injury comes a day after Dickerson appeared on the team’s injury report with a knee issue, which limited his participation in practice on Saturday. He was not listed on the report for Sunday.

What Are The Common Injuries in Football?

Football players are more likely to get hurt during matches than during training, with risks coming from tackling, sprinting, twisting, jumping, or even repeating the same movements until fatigue sets in. Collisions, poor conditioning, or re-injuring a previously weakened area can also contribute.

Sprained Ankle

Quick changes of direction and uneven surfaces make ankle sprains one of the most common football injuries. This happens when the ankle rolls inward or outward, overstretching the ligaments.

Management: Follow the POLICE principles: Protect, Optimal loading, Ice, Compression, Elevation, and avoid HARM factors: Heat, Alcohol, Running, Massage, in the first three days.

Hamstring Strain

Hamstring muscles power a player’s acceleration. Sudden bursts of speed without adequate flexibility or strength can cause a strain.

Management: Use POLICE and HARM steps. Prevention includes stretching, foam rolling, and strengthening exercises like deadlifts, leg curls, and bridges.

Groin Strain

Twisting, kicking, or rapid directional changes can strain the inner thigh muscles, also known as adductors.

Management: Same POLICE and HARM, with prevention through regular stretching and strengthening exercises such as side lunges and adductor side bridges.

ACL Injury

The anterior cruciate ligament is critical for knee stability. Injuries often occur when the lower leg stays planted while the upper leg twists, during tackles, or awkward landings.

Management: Mild sprains may heal with physiotherapy, but severe tears often require surgery. Persistent swelling or pain should be checked by a professional.

Preventing Football Injuries

• Strengthen lower limbs with exercises like squats, lunges, and calf raises.
• Warm up with dynamic stretches and sport-specific drills.
• Cool down after matches to aid recovery.
• Wear proper gear, including fitted boots and shin guards.
• Stay hydrated, eat well, and rest between games.

Yoga, at its heart, is a journey of balance, patience, and self-awareness. Yet, even regular practitioners can unknowingly fall into habits that limit progress or compromise the essence of the practice. Celebrity nutritionist Rujuta Diwekar, who works with stars like Kareena Kapoor, Alia Bhatt, Varun Dhawan, Saif Ali Khan and Karisma Kapoor, recently shared three common yoga mistakes that many of us make and how to correct them. Her advice is simple, practical, and rooted in tradition.

1. Always Starting With the Right Side

This habit, she explains, can unconsciously deepen the existing imbalances in the body. Yoga, after all, is a practice of samatva or balance. The aim is not to favour one side but to restore equilibrium—physically, mentally, and emotionally.

She suggests a simple correction. Yoga should be done with awareness. She says how even sitting postures like Sukhasana should be alternated to ensure both sides of the body are equally engaged. Start from the weaker or underused side. It may feel awkward initially, but over time, it helps realign the body and build balanced strength.

2. Only Practising the Asanas You Are Good At

This is a common pitfall. We gravitate towards what feels familiar and comfortable. But yoga is not meant to keep us within our limits; it is meant to gently stretch them. She encourages practitioners to explore the lesser-known asanas, especially those we tend to avoid, like backbends or twists. “We should go to their lanes, we should practise them, and we should have patience with ourselves. Little by little, every asana, especially backbends, will also come.”

She reminds us, “Yoga is not for show-offs. Yoga is for strength. For inner strength. This practice is not for outsiders.” It is a deeply personal journey, and real growth lies in consistency and courage, not perfection.

3. Skipping Practice When Time Is Short

But this is not how yoga works. “If you do not have time for 12 Surya Namaskars, then do 6. If you do not have time for 6, then do 3. But do it.” Even five minutes of mindful movement can bring enormous benefits. Over time, it is the commitment, not the duration, that matters most.

She also urges balance between the physical and the subtle. “If you are doing pranayama only every day, then do asanas also. If you are doing asanas only every day, then do pranayama once a month.” Her advice is to explore and embrace all aspects of yoga. That way, even if your routine is limited, it is never lopsided.

Yoga is not about being perfect in every pose. It is about showing up. “In your asana practice, explore the key aspects of yoga a little bit,” says Rujuta. “And give this gift of yoga to yourself in your lifetime.”

Whether you are a beginner or a seasoned yogi, her words are a gentle but firm nudge back to the basics. Do not let routine, comfort, or lack of time come in the way of your practice. As she sums up beautifully, yoga is a gift and one worth giving yourself every single day.