Think crunches are the only way to sculpt a stronger stomach? Think again. This super effective core workout proves that there’s no need to hit the mat (or bother your back) to strengthen your abs.

In this 10-minute routine, Sarah Kusch, a certified trainer and Grokker expert, will show you how to work your entire core while standing up. And the only equipment you need is a dumbbell. You’ll complete a series of exercises that engage the core through a controlled range of motion. The moves target your midsection in every direction, from your back to your abs to your obliques. Plus, several of the exercises also work your shoulders for an added bonus. Don’t let the slow and steady pace fool you—we guarantee you’ll feel it tomorrow. Press play below and get ready to feel the burn.

Here’s the full recap.

Complete two rounds of the following moves:

Standing back extension
Overhead oblique crunch
Side lateral crunch
Around the world
Waiter rotation
Lateral chop
Squat to good mornings

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