Build a Stronger Core Without Sit-Ups: Try Standing Alternating Supermans Instead

When you think of building core strength, you might picture endless sit-ups or crunches. But here’s the thing, those classic moves aren’t always the best option for everyone. So what’s the alternative? Well, whether you’re just starting your fitness journey, easing back into movement after an injury, or simply want a gentler way to strengthen your core, there’s a smarter, safer option: the Standing Alternating Superman.

It’s a really underrated exercise that's easy on the back, requires no equipment, yet still delivers real results when it comes to strengthening your core, improving balance, and supporting better posture. And best of all, it’s simple to do anywhere, no mat required, no lying down, and no neck strain.

Sit-ups and crunches have long been the go-to for core training, but they’re not ideal for everyone. If you’ve ever felt neck or lower back discomfort while doing them, you’re not alone. Sit-ups can place a lot of pressure on your spine, especially if done with poor form or without a strong foundation.

Simply put, this exercise mimics the flying pose of the superhero it’s named after. Minus the cape... unless that’s your thing... no judgment. It targets your posterior chain - your back, glutes, and hamstrings - while engaging your core to maintain balance. Think of it as a full-body move that builds strength and coordination without needing to get down on the ground. The difference is, you’re not prone while you’re doing it, you’re standing and slightly leaning against a wall.

Follow these simple steps to perform the move safely and effectively:

1. Start with your feet shoulder-width apart. Stand tall, with your arms extended out against a wall.
2. Engage your core. Gently draw your belly button in toward your spine. This activates your core muscles and helps with balance.
3. Extend your right arm up and left leg back. Keep both limbs as straight as possible without locking your joints. Aim for a straight line from fingertips to toes.
4. Hold for 1-2 seconds. Keep your hips square and your back flat, not arched. You should feel your glutes, back, and core working.
5. Then return to your starting position and switch sides. I.e. repeat the move with your left arm and right leg.
6. Repeat for 10-12 reps on each side. Move slowly and with control. Don’t rush and focus on stability and form over speed.

One of the best things about the Standing Alternating Superman is its accessibility. You don’t need to be a gym veteran or ultra-flexible to do it. If you're recovering from strain, injury, or simply starting your fitness journey, this exercise gives you a safe way to re-engage your muscles and rebuild strength from the inside out.

It’s also an ideal alternative if you:

• Experience lower back pain during sit-ups
• Have trouble getting up and down from the floor
• Are working on improving posture or balance
• Need a gentle warm-up or cool-down move

No matter how gentle the movement, hydration is key. Especially if you’re working out consistently. Dehydration can sneak up on you and zap your energy, even during short workouts.

That’s where the PURSUIT Stainless Steel shaker bottle comes in. Smooth silicone coating, durable, huge 32oz/950ml capacity, and sleek enough to carry anywhere, it’s perfect for keeping your water, electrolytes, or protein blends fresh and ready to go. Just fill it up before your session, and sip throughout your routine.

You don’t need an hour-long session to see benefits. Try this mini-core routine a few times a week:

• Warm-up: March in place or do arm circles for 2-3 minutes
• Standing Alternating Supermans: 3 sets of 10 reps per side
• Side Reaches: 2 sets of 15 per side (for lateral core strength)
• Cool-down: Gentle forward fold and standing quad stretch
• Hydrate with your PROMiXX PURSUIT

Stick with it for a few weeks and you’ll notice stronger posture, better balance, and a more stable core - all without a single sit-up.

You don’t have to suffer through uncomfortable exercises to build core strength. With moves like the Standing Alternating Superman, you can train smarter, not harder. Because it’s a kind, beginner- friendly movement that still delivers powerful results. And when you pair it with good hydration habits (hello, PROMiXX PURSUIT), you’ll feel even better inside and out.