Thanks for joining the new Runners’ Roundup! Every Wednesday you will find exciting new content all things running. From running tips, to workouts for runners to race recaps. We will have it all. Today, I am sharing my Core Crunching Circuit For Runners. This 5 minute 5 move core crunching routine can be done daily or tacked onto the end of any workout or run. Strong core = strong body.
Core Crunching Circuit For Runners
This core crunching circuit can be done in just about 5 minutes. 5 moves in 5 minutes. We got this!
Jack Knives
Sit on yoga mat or soft floor. Lean back slightly to engage core. (boat pose) so that torso and legs form a V Shape. Balance on hands beside hips. Keeping your abs engaged, extend legs out and back in with control. That’s one rep repeat 15 times.
Russian Twists
This oblique exercise begins in the same position as above. Keep your abs engaged and rotate your torso the right and then left. Add a yoga block or light weight for an extra challenge. This move helps to build strength and balance in your core and spine. Repeat 15 times each side.
Side Planks with Knee Crunch
Hold in side plank position with top hand behind head. The bottom leg is supporting your weight. Perform a side oblique crunch with the top leg. Repeat 15 times per side.
[You may also like Booty Building exercises for runners]
Bird Dog with a Knee Crunch
Begin on all fours, keeping core engaged. Extend right foot back at the same time as you extend left arm forward. As you bring both your arm and leg in simultaneously, perform a crunch. Repeat 15 times on both sides.
Dead Bugs with Yoga Block
While lying on your back, raise your arms perpendicular to your shoulders. Place your knees and hips in a 90 degree angle. Lower left arm while extending right leg until they hover above ground. Return to starting position and repeat 15 times on each side. Optional power move: use a yoga block to increase ab engagement.
Excellent core workouts! I do core exercises 2-3 times a week. The side planks with the knee crunch are the hardest, especially if you turn to the other side immediately afterwards. So important for our running!
I’m sure this new linkup will be a success. I will start linking up next week!
Yes I agree the side planks with the crunch are a great challenge. Look forward to seeing you linkup with us
Looks like a great workout! A few of these moves I haven’t done since before I was pregnant- I bet I will really feel them when I do them again!
Let me know if you give them a try!
I don’t do plank challenges, but I do do core work! And I incorporate it in the cat yoga I do at the Humane Society. Everyone needs to work their core!
Great exercises, Deborah!
Thanks and yes I agree! 🙂 Happy Wednesday
I think a lot of runners neglect their core, which is unfortunate. We need a strong core to keep us upright, especially when we’re feeling fatigued. I admit to not liking core work, which is why my coach makes me do it.
I agree that many people neglect it. I feel it’s so important as we age
I love Bird Dogs! They’re so much harder than they look!
They really are!
I love quick core circuits! So easy to throw in post workout. One of my favorites that I found on Instagram goes by time intervals so it’s nice to just set an interval timers and forget it for the 5-7 minutes that it is.
That is a great way to do them as well
Great moves! This is really handy. I’ve been trying to do some sort of core exercise every day but it’s just been crunches or planks. I should add in more variety.
I think these would be great for you!
I thought “wow these look hard” and then got to the side plank crunches and was all “oh hell no!”. LOL. These look so effective. It almost looks like they go from hardest to easi(er)… do they? If so – that’s a good approach for us chickens!
ha I am not so sure but maybe? I guess if they are new to you then they may seem harder. I am sure once you do them a few times you will crush it! Let me know how it goes
Love this workout! Dead bugs are always harder than they appear. I’m going to do this later today!
Yes they really are!
Oooh… some of these I love and some of these are TOUGH!
Those dead bugs are creative! I haven’t seen those with the yoga block before!
It’s a fun way to up the intensity I always think dead bugs are harder than they look
Great exercises. Keep them coming. I know I should do them.
At my chair yoga classes, we do work on our core!!
Thanks! Let me know if you give them a try
Yikes! With the exception to my daily planks, I have been slacking on core work recently. Great idea to incorporate these as a cool-down following a run!
I think you would like them hope you give them a try
This is a GREAT circuit. I still struggle with my side planks but I’m getting better!
Thanks and they are challenging (in a good way)
I’m not a huge fan of the traditional plank but I love side plans with crunches. I also love v sit-ups
Same here! I like to mix up my core work to work different muscles
Yes! Core strength is so key to running, but also just every day life and staving off injury :).
Yes I totally agree!
Great picks! I need to do core exercises more regularly! I keep meaning to do that (and stretching) on a daily basis, but haven’t gotten any better than 2-ish times a week so far..
I know you are a busy girl! But they might make you feel better 🙂
There is something about Russian Twists that make me feel so powerful!
They are a great exercise!
I’ve been doing a few of these in my core power yoga routine. My abs hurt just looking at this workout, but I’ll be trying a few.
Thanks for the link up!
I love core power yoga too. I hope you find some of these useful too
Dead bug was recommended for me and I’m finding it so hard to keep my back on the floor!! My PT suggested using a PVC pipe to sort of balance it through.
Interesting. I would try maybe a rolled up towel under your back and try not to arch your back
THese are such great moves! I need to add them to the end of my run!
Great let me know how it goes
I love bird dogs and russian twists. I am starting to do more core work with my personal trainer. This is such a great circuit!
Thanks let me know if you give it a go
I love deadbugs – my favorite core exercise!
I really like them too and love to find ways to vary them
These are all great core exercises! I need to work this area more, can’t wait to do these after my next run!!!
Great let me know how it goes!
I’ve just started a more structured core/balance workout routine into my training and these are some great exercises. Thanks for the inspiration!
Thanks for checking them out and I hope they give you some ideas