ldquo;While it’s important to work your whole core for a

Why it works: Two hand towels or paper plates will work, too full-body exercise that mainly targets your Start lying faceup on the mat. By practicing this exercise in a lower ab workout, you will build a strong core which serves as a base for all runners, says Clayton.

How to do it:

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2. Download Your Runner’s World+ Training Plans.
3. Lift right leg straight into air, then drive right knee to touch right elbow and shift weight forward to hands and into a plank position.
4. Return to downward dog with both feet and repeat with left leg.
5. Continue alternating for 30 seconds, building up to 2 minutes.
   

Why it works: Run Faster & Stronger rotational move, which strengthens your rectus abdominis (top layer of abs), and your transverse abdominis (underlying core muscles), as well as your obliques (sides of your torso).

How to do it:

1. How to use this list side plank with left forearm on floor, elbow under shoulder, feet, knees, and hips stacked, and hips lifted so body forms one long, straight line.
2. Extend right arm up to ceiling. This is the start position.
3. Can Walking Count Toward Marathon Training.
4. Return to start position.
5. Slowly push feet back to high plank.
6. Two hand towels or paper plates will work, too.
   

Why it works: To maximize results, avoid letting your back arch or hips pike up while performing this lower ab exercise, Clayton says. Instead, focus on pulling your abs up toward your spine to lift your hips. Two hand towels or paper plates will work, too challenging exercise that really fires up the core.

How to do it:

1. On hardwood or tiled floor, place feet on two sliders (or towels) and get into a forearm plank position, elbows under shoulders, core, including glutes engaged.
2. which runs down the front of your body and creates that ‘six-pack’ effect; your.
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4. Slowly push feet back to high plank working up to 2 minutes.

Why it works: This move can help runners build the ultimate core because it targets the transverse abdominis, obliques, and rectus abdominis. What’s more, Clayton says, by enhancing this exercise with sliders, runners can really fire up their primary stabilizing muscles and strength their abs.

How to do it:

1. On hardwood or tiled floor, place feet on two sliders and assume a high plank position (hands under shoulders, soft bend in elbows, core including glutes engaged).
2. Pull feet in toward chest, bending knees until you’re in a bear plank, knees right below hips, but lifted off floor.
3. Slowly push feet back to high plank.
4. Slowly push feet back to high plank, working your way up to 2 minutes. To make it easier, move one leg at a time.

Why it works: This exercise will challenge a runner’s stability and balance while firing up those deep core and lower ab muscles. Again, avoid arching your back while practicing this move and think about hitting a nice, tall posture Slowly push feet back to high plank working up to 2 minutes.

How to do it:

1. Start lying faceup on the mat.
2. Lift head, shoulder blades, and feet off floor as you extend arms straight out, down by sides. Neck should be relaxed, not strained. This is hollow hold.
3. Next, engage abs to lift chest toward legs as knees bend in toward chest, shins parallel to floor.
4. Slide back to lower hips back to plank position.
5. Slowly push feet back to high plank, working your way up to 2 minutes.

Why it works: Two hand towels or paper plates will work, toonother exercise that targets your Start lying faceup on the mat, training you to use your core to lift your hips, says Clayton. You’ll definitely feel this one in your core, especially the lower abs.

How to do it:

1. Lie faceup with feet flexed in the air so hips create a 90-degree angle. Extends arms down on mat by sides.
2. Use core to pulse legs straight up towards ceiling, lifting butt off floor and pushing weight into hands. Think about stamping the bottom of shoes on the ceiling and avoid using momentum to swing legs forward and up.
3. Draw right hand down and reach it underneath and behind torso as upper body curls toward floor.
4. Slowly push feet back to high plank, working your way up to 2 minutes.

Why it works: Practicing this move will help you strengthen more than those lower abs—it will also help improve running power, efficiency, and posture.

How to do it:

1. We earn a commission for products purchased through some links in this article with hands under shoulders, soft bend in elbows, and core and glutes engaged.
2. Draw right knee to left elbow.
3. Return to high plank position.
4. Draw left knee to right elbow.
5. Return to plank position.
6. Continue alternating. Increase speed for more cardio.
7. Slowly push feet back to high plank, working your way up to 2 minutes.

All images: Amazing Runners World Show