Best core exercise for runners

Here you have a 10-minute core workout that you can do practically everywhere. Learn the best core exercises for runners.

Perform exercises for 40 seconds, followed by 20 seconds of rest.

Plank walk-ups

  • Starting position is a high plank with your wrists below your shoulders and your back flat.
  • Lower to the forearms, then push back up to a full plank. Continue this movement, alternating which arm guides the movement. Keep your eyes slightly in front of your hands.


  • Lie down on the floor, on your back. Have your knees bent and your feet flat on the floor. Have your arms at your sides.
  • Lift your hips slowly up from the ground until your knees, hips, and shoulders form a straight line. Take a break at the top to activate the gluteal muscles.
  • Have your head relaxed on the floor, and do not stretch your neck.

Bird dog

  • Start on all fours, hands just below the shoulders and knees just below the hips.
  • Keep your back and pelvis stable, lift and stretch the opposite arm and leg.
  • Hold for a few seconds on top of each expansion to activate your core.
  • Alternate sides after each movement.

Bicycle Crunches

  • With your lower back pressed down, lie down on the floor. Have your hands behind your head with your elbows out to the side.
  • Activate the abdominal muscles, lift the head, move with the shoulder, bring the right elbow to meet the left knee while pointing and stretching the right leg.
  • Continuously changing sides.

Plank + knee to elbow

  • Start in the full plank position, activate the abdominal muscles, lift the left knee, and bring it towards the left elbow.
  • Take it back to the starting position and do the same on the right side, bringing the right knee to the right elbow.

Right side plank with a twist

  • Sit in the side plank position, with your feet stacked together and your right forearm just below your shoulder.
  • Stretch your left arm directly over your head.
  • Lower your left arm and rotate the core. Move your hand into the space between the side and the ground.
  • Repeat for 40 seconds.

Left side plank with a twist

This time, complete the same exercise with the left forearm down and the right arm outstretched.

Windshield Wipers

  • With your arms outstretched next to you and your legs in the air, lie flat on your back.
  • Keeping your feet together and legs straight, rotate your hips to move your feet slowly from left to right from your hand back again.
  • Have your lower back on the floor.

Double Crunches

  • Get on your back with your legs outstretched and your arms above your head.
  • Tighten your abdominal muscles, bend your knees and run them towards your chest.
  • Slowly curl your upper body to touch your chest to your knees.
  • Return, raising your arms above your head as you walk.

Leg lifts

  • Have your legs outstretched in the air above you, perpendicular to the floor starting on your back.
  • With your arms on the ground for balance, use your lower abdominal muscles to lift your butt straight off the ground.
  • Use slow, small, conscious movements. The less you can push your legs towards your head, the better.

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