Advertisement - Continue Reading Below strength training, especially if you’re a newbie and it feels overwhelming to get started—or you don’t even know where to start. That’s why we turned to Lindsey Clayton, senior instructor at Barry’s Sales & Deals This move mimics running movement patterns while turning up the core engagement to explain the best ab exercises for beginners, so you know exactly what to do to kick off your training. After all, any solid workout program starts with core work.
Having a stable core is particularly essential for a runner’s performance because it helps improve form, Bodyweight Back Exercises for Better Form power, Clayton tells Runner’s World. And these moves will help you tap into those running assets. “Runners of all levels should add in dynamic core exercises like side planks and bear planks with supine ab work (that means lying on your back) like dead bug and hollow holds to their current strength training program to create a well-balanced routine,” she says.
With that in mind, Clayton created this quick core workout, which focuses on essential ab exercises for beginners.
V-Up Variations for a Strong Core: In the video above, Clayton demonstrates each exercise so you can learn proper form. All you need is your body weight for this workout, but an exercise mat is optional. Do each exercise for 50 seconds resting for 10 seconds in between each move. Complete 1 to 2 rounds of the entire circuit.
1. Alternating Bird Dog
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Bodyweight Back Exercises for Better Form: Start on all fours with a neutral spine, knees under hips and wrists under shoulders. This is your starting position. Extend right arm and left leg straight out and in line with torso, keeping hips and shoulders square to floor. Bring right elbow and left knee in toward chest so they touch, then extend back out. Return to starting position. Repeat on the opposite side. Continue alternating.
2. Bear Plank Hold
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Bodyweight Back Exercises for Better Form: Start on all fours with a neutral spine, knees under hips and wrists under shoulders. Keeping back flat, use core to lift knees off the ground a few inches so you’re balancing on palms and the balls of feet. Hold for four seconds, then lower knees back down to ground. Repeat.
3. Supported Side Plank With Hip Dip
Minute Indoor Workout: Advertisement - Continue Reading Below obliques. Practicing plank variations is a great way to build deep core strength, which protects the spine and helps you maintain an upright position as you run.
Bodyweight Back Exercises for Better Form: Start lying on left side, left forearm on the ground with elbow directly under shoulder. Stack shoulders, hips, knees, and feet. Cross right leg in front of left, bend right knee, and place right foot firmly on the floor. Engage core and lift hips up, forming a straight line from head to heels. Hold here. If you feel stable, slowly dip hips toward floor. Then lift them back up. Repeat.
4. Dead Bug
Minute Indoor Workout: Clayton says this move will strengthen key core muscles for more stability and core stability, as you learn to keep your torso stable while your limbs move—just like in running.
Bodyweight Back Exercises for Better Form: Lie faceup both legs lifted, knees bent 90 degrees and placed directly over. Extend arms straight up, over shoulders. Keep spine in a neutral position and pack shoulders toward the floor. This is your starting position. Extend right leg straight out, lowering it toward the floor, as you simultaneously extend left arm overhead, also lowering it toward the floor behind you. Keep left knee over the hip and right hand over the shoulder. Pause, then bring the right leg and left arm back to the starting position. Repeat on opposite side. Continue alternating.
5. Alternating Leg Lift
Minute Indoor Workout: Leg lifts Races & Places, hip flexors, and quads—muscles you need strong in order to We may earn commission from links on this page, but we only recommend products we back Bodyweight Back Exercises for Better Form.
Bodyweight Back Exercises for Better Form: Lie faceup, hands behind head. Lift legs straight up toward ceiling. Lift head, neck, and shoulders off the floor. Slowly lower left leg toward floor, stopping just a few inches off the ground. Then lift it back up to meet right leg. Repeat on opposite side. Continue alternating. Lower head, neck, and shoulders if that feels better for you.
6. Bicycle Crunch
Minute Indoor Workout: This move mimics running movement patterns while turning up the core engagement.
Bodyweight Back Exercises for Better Form: Lie faceup with both hands behind head, knees bent and stacked directly over hips. Lift right shoulder off mat as you rotate up and over toward left knee pulling in toward chest. Simultaneously extend right leg straight out and toward the floor. Pause, then, rotate to the right, lifting left shoulder off the floor and reaching toward right knee as you pull it in toward chest. Simultaneously extend left leg straight out toward the floor. Continue alternating, keeping head, neck, and shoulders lifted the entire time.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
