You don't have to lie on a mat to strengthen and tone abdominal muscles. Here are four core-centric moves you can do while standing.

Perfect Posture

Practicing good posture requires that you pull in your abdominal muscles to support your core. When carrying yourself this way, the focus stays on the abs. Tightening the abs creates small contractions that help build strength.

High-knees

Lifting your knees high towards your chest while marching or jogging in place forces you to contract the abdominal muscles. This is a cardio and core strengthening move you can incorporate into your current workout or squeeze in during television commercials.

Standing Cross-over Crunches

Cross-over crunches can be done while standing to challenge the obliques (the muscles on the side of your torso). Contract the abdominals as you lift your right knee towards your chest, and bring your left elbow down to meet it. Complete all repetitions on one side before switching. Add a slight hop with each crunch to boost the intensity.

Warrior 2 Pose

Add this yoga move to your cool down. Stand with your feet slightly wider than shoulder-width apart. Keep your left foot stationary, and turn your right foot 90 degrees outwards. Raise both arms out parallel to the ground. Turn your head towards your right hand. Bend your right knee and shift your weight forward while keeping the left leg straight. Your right knee should be aligned with the center of your right foot. Step the feet further apart if necessary. Keep your abdominals contracted to support your core and hold for 15 to 30 seconds before switching to the other side.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.