Running, yoga, strength training and stretching can feel like a full time job. Adding on a few standing core exercises post run is a time efficient solution for the busy runner. After all, a strong core is good for every body. I’m sharing a 4 of my favorite standing core exercises for runners.
4 Standing Core Exercises for Runners
When most people thing of core exercises, they think planks and traditional crunches. While those are both great exercises, they are not the only core exercises. I am sharing 4 of my favorite core moves that also recruit some of the other major muscles and are always part of my routine.
Tea Pots
Using either a heavier kettlebell or dumbbell, teapots work your obliques, glutes, and lats. A small but efficient movement. The closer together your feet are, the more core work you will get. The left hand is bent up by your ear (like a teapot handle). With the weight in your right hand, pop out your left hip and use your obliques and glutes to stabilize and return to standing. Make sure to keep your arm straight, chest in line with your body, and both feet on the ground. Alternate sides.
Squat with side knee crunch
A full body move that recruits your glutes and obliques. No weight needed. Stand in a traditional squat stance with hands behind your head. As you come up from your squat, lift your right knee up and crunch towards your elbow. Keeping your knee out to the side. Alternate sides. This one also gives you a little cardio burst.
Squat with a cross crunch
A variation on the above squat bringing your knee across your body to reach towards the opposite elbow. Work to maintain proper form on your squat sitting back and keeping weight on your heels.
One-legged knee up to warrior 3
One of my favorite balance and core exercises in one. Start off by standing tall (in a plank position) and lift your right knee up to a 90-degree angle. Holding balance, shoot your right leg behind you as you shoot your arms forward. Recruit your glutes and core to stabilize and balance. Hold 5 seconds and repeat. Switch sides. You may also notice that one side is a lot harder to maintain balance.
Of course, there are many variations of these standing core exercises and you can find a few more here. These are a few of my go to moves. Planks and crunches can get a little old! What are your go to core exercises? How often do you do them?
These are all great! I love one-legged exercises, they’re so good for running (and balance, and core strength).
one legged exercises are my favorite
I’ve been loving the standing core
I do too great way to sneak a few moves in
I’ve been loving the standing core exercises lately! I did a peloton core class a few weeks ago and it was all standing core exercises and i thought “I could really get used to this”!
Oh good!
Those alligator walks that I posted on Monday require a lot of core strength as you try to hold up your midsection while dragging your legs across the floor! I like that kind of core workouts.
I do too! Keeps me more “engaged” 🙂
I have never heard of tea pots. These look like great exercises! thanks for sharing!
Thanks for checking them out
I’ve forgotten about tea pot but it’s a great one! Thanks for reminding me of it.
They are in my regular rotation
What excellent exercises! I could not agree more and plus not being on the floor is a huge win!
Always good to mix it up right?! Thanks for checking them out
Oooh I’m digging the one legged knee up to warrior 3!
Those are a fun one
Very important exercises to add to any runner’s toolbox. I like the single leg work – I think that’s super necessary to having balance and strong hips/core.
Thanks for sharing!
I really enjoy the single leg moves as well
These look great! You know I’m a planking dork, but these will be a great addition to my daily routine 😉 #pinning
Thanks let me know how they go
These are some great exercises for runners! Will pass along to my running friends!
Thanks they are really great for anyone to do
Great exercises! I would have to do the last one slowly- my balance isn’t that great!
I bet you can do it better than you think
I’m going to try these as soon as my back cooperates. I’m sure my lack of core strength is a big part of my back strain. Thanks for sharing.
Hope you are feeling better soon
I really need to be better about doing core work. I’m horrible at it.
Consider this your reminder! Hope you try out some of these
Ugh, I don’t do much of core exercises but whenever I do get the chance, I do planks. So boring. I like the variety you post here.
Planks are great but it’s nice to add some variety to your workout. Hope these give you some ideas too
They seem like a great set of exercises. Will give it a go…
Great hope they work for you
Love these! I also love standing side crunches. I could do those all day!
Those are a great option as well
THese are such great moves to do after a run! I love that you can do them standing without getting on the ground post run.
Yes exactly! Sometimes the ground is too wet or dirty to get down on
These are great ideas! I typically think of core exercises as things we do on the ground so this is a great reminder that there are other ways to work your core 🙂
Oh yes definitely lots of way to mix it up
I have been working on core strength! I will add these to my routine!
Great hope they work well for you!