Having a strong core keeps your spine, pelvis and hips stable when you run, preventing you from swaying side to side. This enables you to run more powerfully and efficiently, as it prevents the legs from having to work too hard just to keep you stable, and encourages a more upright posture. It also reduces your risk of getting injured, as a weak core can force unnatural movement compensations and increased strain on other parts of the body – including of the knees and hips.
If you're new to running, it's worth building two core workouts into your training every week – and the three beginner core workouts below are a great place to start. These can be done at home and don't require any equipment. We've also included five beginner core exercises, which you can link together to form a circuit – repeat this two or three times.
Trainer Lindsey Clayton shows you an easy ab workout for beginners. Perform each movement 10-12 times and repeat the circuit two or three times.
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Trainer Alison Staples shows you a four-move beginner core workout. Perform each movement 10-12 times (and on each side where required) and repeat the circuit two or three times.
This five-part beginner core workout is perfect for those just starting out. Perform each movement 10-12 times (and on each side where required) and repeat the circuit two or three times.
Lie on your front, with your arms and legs extended. Raise your head, your right arm and your left leg about 10-15cm off the floor. Hold for a count of three, then lower back down to the start position. Repeat with your left arm and right leg.
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Lie on your back, with your legs bent to 90 degrees, your feet flat on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for five to 10 seconds.
Lie on your back, knees bent and raised, ankles parallel to the ground, feet lifted and arms extended to your sides. Rotate your legs to the left, bringing your knees as close to the floor as possible without touching it. Return to the centre, then move your knees to the right side.
Begin face-down on the floor, propped up on your forearms, knees and feet together. With your elbows under your shoulders, lift your torso, legs and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches. Lower and repeat with your left leg.
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Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your weight supported on the forearm and right foot, extend your left arm above your shoulder.
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8 standing ab exercises for core strength You can do this 18-minute core workout anywhere 5 things I learned planking every day for 2 weeks Challenge your core with an exercise ball circuit#1 Warm Up: High Knees (20 reps, 10 each side) Place your feet hip width apart. Lift your right knee towards your chest then switch knees with a light hop. .
#2 Pilates (Hold for 10 Seconds) Lay on your back and lift your shoulders off the floor while placing your hands next to your hip. Lift your feet up and hold.
#3 Russian Twist (10 reps, 5 each side) Sit on the floor in a V position keeping your knees bent. Move your fists together in front of your belly, then move them together hip to hip.
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#4 Windshield Wipers (10 reps, 5 each side) Lie on your back and stretch your arms in a 90 degree angle away from your body. Pull in your legs by making a 90 degree angle with your legs. Then rock them side to side like a windshield wiper.
#5 Single Leg Jack Knife (10 reps, 5 each side) Lie on your back and stretch your arms above your head. Then lift one leg up and reach your hands toward your foot at the same time. Slowly lower your body back down to the starting position then switch legs.
#6 Plank (20 seconds) Start on your toes and hands or elbows and keep your body straight like a board. Your feet can be hip width apart and your hands or elbows shoulder width. Hold this position.
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#7 Flutter Kicks (20 seconds or 20 reps, 10 each side) Lie on your back and place your arms next to your body (straight). Lift both legs and keep them straight while moving them up and down the opposite way.
#8 Bicycle Crunch (10 reps, 5 each side) Lie on the floor and place your hand behind your head. Open up your elbows and move the left elbow towards the right knee while twisting your core. Lift the leg in a 90 degree angle towards your elbow. Move back into the starting position then switch sides.
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