Download Your Training Plan posture and form, This move engages the transverse abdominal muscles, which helps to efficiently. And you don’t need to dedicate a ton of time to strengthening your midsection to see results.

That’s why Alison Staples, Nutrition - Weight Loss Run to the Finish and physical therapy assistant, developed this unique 10-minute abs workout just for runners. It includes a 360-degree approach to core training stabilize the pelvis.

Expect to feel the effects of this circuit in the muscles of your torso, especially the obliques—that’s intentional. “Running is not just a forward and back movement,” Staples says. “Runners will find targeting these side muscles will improve strength and stability.”

4 Moves to Build Core Stability in 10 Minutes

This quick circuit will strengthen your entire core with just four functional moves: Complete 2 sets of the following exercises in order. Perform each exercise for 60 seconds (or 30 seconds per side), resting 15 seconds between exercises.

In the video, Staples demonstrates the moves so you can learn the form. You will need a medium dumbbell or kettlebell. An exercise mat is optional.

1. Standing Dead Bug

Amazing Runners World Show: The Benefits of Running 10 Minutes a Day run coach at Nutrition - Weight Loss.

Then switch directions for another 30 seconds. Move slow, keeping core engaged:

  1. Other Hearst Subscriptions.
  2. Stand with feet together and extend arms overhead, palms facing in. This is the starting position.
  3. Shokz Headphones On Sale.
  4. Return to starting position.
  5. How to do it.
  6. Continue alternating, focusing on form over speed.

    2. Half-Kneeling Halo

    Amazing Runners World Show: This move will force you to focus on trunk stability. On a run, your trunk needs to remain strong while your arms and legs move.

    Then switch directions for another 30 seconds. Move slow, keeping core engaged:

    1. How to do it.
    2. Holding a dumbbell or kettlebell in front of chin, engage core, then circle the weight around head to the left (as if forming a “halo” overhead), making a full circle so weight ends up back in front of chin.
    3. We Eat a Lot of Gels When Marathon Training.
    4. Benefits of Strength Training for Distance Runners.
    5. We Eat a Lot of Gels When Marathon Training.

    3. Modified Side Plank With Oblique Crunch

    Amazing Runners World Show: The obliques—muscles that stretch from your ribs down to your hips—control pelvic rotation. With strong obliques and a stable pelvis, your legs can more fully extend back and pull forward into the next stride. This helps to make your run more efficient.

    Then switch directions for another 30 seconds. Move slow, keeping core engaged:

    1. Place right forearm on ground directly under shoulder and stack shoulders and hips. Extend left leg and bend right knee 90 degrees, foot behind you, knees stacked.
    2. Lift hips to form a straight line from head to feet. Extend left arm overhead. This is the starting position.
    3. With a straight knee and pointed toes, lift left leg 45 degrees and draw left elbow toward left hip with a side crunch.
    4. Return to starting position.
    5. We Eat a Lot of Gels When Marathon Training.
    6. Then switch sides and repeat for 30 seconds.

    4. Glute Bridge Walkout

    Amazing Runners World Show: We Eat a Lot of Gels When Marathon Training glutes—the largest muscles in your body—are the primary running muscles. This move isolates and activates those muscles, which will help improve your power.

    Then switch directions for another 30 seconds. Move slow, keeping core engaged:

    1. Lie faceup, knees bent, and feet planted on the floor.
    2. Drive through heels, contracting the glutes to send hips up toward the ceiling; body should form a straight line from shoulders to knees.
    3. run coach at.
    4. Shokz Headphones On Sale.
    5. Then, slowly walk heels back to a bridge position and lower hips to the ground.
    6. Repeat.