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.
Using either a heavier kettle bell or dumb bell, tea pots work your obliques, glutes and lats. A small but efficient movement. The closer together your feet are, the more core work you will get. 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 oblique 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?