Get FLAT ABS without crunches! ❌ Beginner-Friendly, Standing CORE STRENGTH

It’s JUNE🩱, and we’re getting… FLAT ABS with NO FLOOR WORK? Sign me up✍️! This impossible dream🛌🏼 (news flash: it’s totally possible!) is what’s on tap for us in today’s STANDING CORE🧍 workout that’s perfect for both beginners and seasoned exercisers!

Find the JUNE 🩱 7-Day Challenge here:

Killer Bs, if you’re tired of endless crunches and sit-ups, this CORE STRENGTH workout is a treat for your body! It’s a daily routine that’s easy and fun, plus, I reveal the BEST THING you can do RIGHT NOW for flatter abs. (No kidding👌!)

Wake up⏰ your midsection – without getting up and down off the floor! – by clicking the play button▶️ now! Let’s GO!

Grab this comfy and supportive ALISISTER crop top (affiliate link):
Shop these deep purple ODODOS leggings (affiliate link):

Interval timer is set for 30 seconds; complete each mini circuit twice; there is NO REST.


Mini Circuit 1
Reach Across
High Reach Tip Toes

Mini Circuit 2
Toy Soldiers
Flying Fast Ups (one side)
Flying Fast Ups (opposite side)

Mini Circuit 3
Shooting Stars
Star Balance

Mini Circuit 4
Walking Stars
Front Kick Back Kick (one side)
Front Kick Back Kick (opposite side)

Mini Circuit 5
Booty Kicker Jacks
Oblique Crunches
Slow Side Kick

Mini Circuit 6
Windmill Tapbacks
Overhead to High Knees
Side Bends

Twisting Ys
Back Step Front Flaps
Pulsing Crunches



Video – Everything You NEED TO KNOW about WEIGHT LOSS at 50 and Beyond:

Start LOSING WEIGHT TODAY with my FREE eBook – The 5-0 Method, Weight Loss for Women over 50:

Have a friend who wants flatter abs🥞? SHARE this video! See you tomorrow. 💛

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❤ Pahla B – your BEST fitness friend! ❤


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  1. M M on June 4, 2021 at 9:33 am

    Thanks Pahla! I like this kind of workouts (balance, core strength) because it’s very useful at my age of 62 years and having osteoporoses.

    • R a on June 10, 2021 at 4:52 am

      Yes, at 60 plus, everything hurts at some time of the day!

    • JMK on June 17, 2021 at 6:51 am

      Rebounding is really good to build bone mass and is suitable for all ages and is so much fun. Have a look on YT for videos about the benefits.

    • Fleur Brouwers on July 18, 2021 at 6:12 am

      The excercises seem really good, but if you talk the way you talk so fast and in such a nervous way, it’s not really relaxing, I can tell you

    • Karina Jansson on November 22, 2021 at 10:49 am

      @Fleur Brouwers
      I love Phalas funny talk …!

    • Deborah Lockwood on May 31, 2022 at 10:56 am

      @Fleur Brouwers maybe very relaxing for her but I do believe she is teaching us what to do so we personally would obviously not be talkin like she is doing all through our workout

  2. Лариса Бичевая on June 4, 2021 at 11:17 am

    Your workouts give me confidence and self-satisfaction. I deal with them and feel happy and energetic. Thank you for making exercise a joy!

  3. Casey Corning on June 4, 2021 at 12:42 pm

    June 4 – thanks for the cardio crunches – my favorite way of toning my tummy:)

  4. Joy McDonald on June 5, 2021 at 1:10 pm

    I love this and that you’re energetic, but not cheerleader over the top kind of workout. Very doable and realistic, down to earth

    • Cindy on June 21, 2021 at 10:54 pm

      I agree with this. I hate that cheerleader thing so many do.

  5. Karen Hogan on June 7, 2021 at 5:15 pm

    Great workout’s! Thank you so much for the time you take to explain why we as woman over 50 need to do things differently. ❤☺

  6. Kelly Pantaleoni on June 16, 2021 at 1:11 pm

    I took this one super slow and boy am I feeling it😀 Thank you for this outside the box core workout!

    • Pahla B, Weight Loss Coach for Women over 50 on June 16, 2021 at 8:28 pm

      Terrific job!

  7. Sue Shires on June 17, 2021 at 2:34 am

    First time here. Love the workout. I have a hard time “finding my core”. I can’t do some of the exercises because of surgery I had on my foot 2 years ago. I have a pin and my big toe won’t bend. P.s. I’m 60

  8. Mary McNally on June 18, 2021 at 5:13 pm

    Awesome, Paula! I’ve been working out to a different YouTube channel almost everyday and I did a lot of these exercises BUT you are so personable and I really feel the difference. Thank you so much!

  9. Sarah Elizabeth Bassett on June 21, 2021 at 4:42 pm

    Did my first 25 minute weight and balance exercise video with you. LOVED IT. Now on to this video. FLAT ABS without crunches! WhooHooo!!!

  10. A D on June 21, 2021 at 7:58 pm

    I love that I’m standing the whole time. Now my kind of exercise. Thank you Pahla.

  11. Rebecca Cruse on July 10, 2021 at 2:27 pm

    Loved the workout. My mom is 70 yrs old and she does one with me everyday. Thank you.

  12. Carmen Martinez on July 11, 2021 at 1:55 am

    Just found you and completed this workout today. Loved it. I am 51 and had been looking for someone my age to work out to. Thank you much!

  13. mpaloutz on July 18, 2021 at 4:57 am

    Just found you! Love this so much. I like the short duration of each movement, broken up by walking. I love your chit chat, informative and makes the time go by. Finally, I love your doggy and I saw your cat go by as well! 🙂 I’ll be 50 this fall. 😀

  14. Mary Barnes on July 19, 2021 at 1:55 am

    Loved the workout! Especially as I am one of the many women with a prolapse and have to be so aware of not doing detrimental exercise for my situation.

  15. Dr. Alyssa Kuhn, Arthritis Adventure on August 30, 2021 at 4:30 pm

    It is amazing how effective standing exercises can be, goodbye crunches! We live our lives upright so let’s build our core that way too. So so important!

  16. Kelly Lyon on November 2, 2021 at 11:28 pm

    Loved this workout. At 59 it wasn’t that difficult. I felt good afterwards.

  17. Sherry Wilde on November 18, 2021 at 8:39 pm

    Thank you so much Pahla! I love your age appropriate exercises, that work for me in my stage of life! ❤️

  18. Dena Marie Sutera-Patterson on March 8, 2022 at 4:27 pm

    Thank YOU. Perfect for me at this point to “not” lay down to exercise.

  19. Susan Ridenour on May 28, 2022 at 6:04 pm

    I’m glad I found you. I haven’t exercised at all for a little over a year, just occasional gentle yoga. The wright I’d lost, almost 15 pounds, crept back in from a date and fig addiction plus out of control portions. Feels good to be back, a day at a time.

  20. Jen on August 2, 2022 at 6:20 pm

    Thank you so much for taking the time to show us these exercises,I’m 59 with arthritis in my toes and a slipped disc,so exercise is difficult but this workout is fantastic 😀

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