With spring races quickly approaching and kids activities in full gear, it can be challenging to fit in all of your runs much less adding strength training to the mix. I am sharing 4 of my favorite Standing Core Exercises that can be added on post run. A strong core is important for every body.
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 ones. 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 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?
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This is just what I need. If I sit after a run to do some core exercises then chances are it’s not going to happen… I love the squat and side crunch move, hurts so good!
That one is one of my favorites and really recruits all of the major muscle groups.
I prefer follow along videos — doing it on my own is boring to me.
Warrior 3 is HARD!
Right now I’m doing PITT28, which is a Pilates/HIIT workout. Short but intense. Plenty of core work!
Warrior 3 is really challenging and I can feel everything working to hold me up. I love those kinds of moves that are a lot more challenging than they appear. A pilates/hitt combo sounds tough!
Thanks for sharing all of these moves. I love doing the teapot move at the end of a core workout.
It’s effective and I always feel it!
Very helpful! The only core exercises I usually do are the one’s that require getting down on the ground. It’s nice to have these as alternatives. I’d never even heard of the tea pots before.
They are a nice change of pace and you will feel them in a different way
I LOVE the one leg to warrior 3. I’m all about exercises that incorporate balance too!
Yes so much more challenging than they appear!
These look like great exercises. Many of which I had never heard of including Tea Pots. Thanks for sharing. I am going to have to give some of these a try!
The tea pots are really great one of my faves
I’m gonna give these a try tonight. As you know, I do a lot of planking, but it never hurts to mix things up and try new moves. Thanks for sharing!!
Never hurts to mix things up and you may feel them in a different spot
Great tips! After my race, I’ll definitely be checking these out!
Thanks!
Loving these exercises for runners. Will pass along to my running friends
Thanks so much!
I might have to incorporate these into my next core workout!
Hope you enjoy trying them out
These are all great options. I love that so many functional exercises for runners are also great for the core!
Yes me too more bang for your buck!
I have no core exercises but need to work on getting it stronger. I know it will help me with my running but also my pants will fit better. 🙂
Yes it will make you a stronger runner! Let me know if you try any of these
These are all great exercises! My goal for this season is to work on core strength, so these will be perfect to try!!
Oh great hope you find some that work well for you
These are all great workouts! Barre and yoga has really helped me with my core and sometimes we do these moves in class!
I find yoga to be a huge help with my core as well.
These are super helpful! I’m going to add them to my core workouts for sure!
Have a great day, Deborah!!
Thanks so much hope you find them helpful
New variation of the regular exercise.. It makes it more intense and has a stronger impact. Core workout is my favorite workout and I am definitely going to try it.
Great hope you find them helpful!