10-Minute Core Workout Routine for Runners

In this video, Ashley leads you through a 10-minute core workout that you can do at home. All you need is a comfortable surface and enough space to move.

Perform each exercise for 40 seconds, followed by 20 seconds of rest.

1. Plank Walk-ups

  • Begin in high plank position with wrists under your shoulders and a flat back.
  • Lower to your forearms, then push back up into a full plank. Continue this motion, and alternate which arm leads the motion. Keep your gaze slightly in front of your hands.

2. Bridges

  • Lie on your back with knees bent and feet flat on the floor. Keep arms at your side with palms down.
  • Slowly lift your hips off the ground until your knees, hips and shoulders form a straight line. Pause at the top to activate your glutes.
  • Keep your head relaxed on the ground and don’t crane your neck.

3. Bird Dog

  • Start on all fours, hands directly under your shoulders and knees directly under hips.
  • Lift and extend your opposite arm and leg while keeping your back and pelvis stable.
  • Hold for a beat at the top of each extension to activate your core.
  • Alternate sides after each movement.

4. Bicycle Crunches

  • Lie on the floor with your lower back pressed down and hands behind your head with elbows out to the side.
  • Engage your abs, lift your head, and leading with the shoulder, bring your right elbow to meet your left knee as you point and extend your right leg.
  • Continually alternate sides.

5. Plank + Knee to Elbow

  • Starting in a full plank position, engage your abs, lift your left knee, and bring it forward toward your left elbow.
  • Bring it back to the starting position and do the same on the right side, bringing right knee to right elbow.
  • To mix things up and make the movement more dynamic, you can move into a downward dog position after each movement.

6. Right Side Plank with a Twist

  • Get into a side plank position, with feet stacked together and your right forearm directly below your shoulder.
  • Extend the left arm directly above your head.
  • Lower the left arm and rotate your core to move your hand into the space between your side and the ground.
  • Let your gaze follow your hand as you move.
  • Continue for 40 seconds.

7. Left Side Plank with a Twist

  • Complete the same exercise, this time with the left forearm down and right arm extended.

8. Windshield Wipers

  • Lay flat on your back with arms extended out beside you and legs in the air.
  • Keeping feet together and legs straight, rotate your hips to move feet slowly from left to right from the hand back again.
  • Keep your lower back on the ground. If this feels too hard, bend your knees more.

9. Double Crunches

  • Lie on your back with legs extended and arms overhead.
  • Contracting your abs, bend your knees and drive them toward your chest.
  • At the same time, slowly curl your upper body to touch your chest to your knees.
  • Return to the start position, raising arms overhead as you go.

10. Leg lifts

  • Lie on your back with legs extended in the air above you, perpendicular to the ground.
  • With arms on the ground for balance, use your lower abs to lift your butt just off the ground.
  • Use slow, small, deliberate motions. The less you can drive your legs toward your head, the better.

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