10-Minute Core Workout For Runners (No Repeat, No Equipment)

As a runner, I do these core exercises weekly and I strength train to increase my run times. You can do the same when you hit. Subscribe to my YouTube channel for more workouts just like this. Alright, guys, we are all on the mat for a ab workout geared towards runners. I've got 10 exercises for you. All bodyweight, no equipment, and all right here on the mat, I'm joined by the amazing Rachel. She'll be offering modifications, so follow along with her or take the more advanced version with me. I. I've got 10 exercises for you. You're gonna do each exercise for 40 seconds of work followed by a 20 second transition. And we only do each exercise once. 10 minutes. You're in, you're out. Add it to a run or add it to a strength workout. Let's get started. All right, we're gonna start in plank. We're just gonna knock planks out right away. Rach, Rachel has your modification with a three point plank. I'm gonna set myself up into a forearm plank and I'm gonna go to a single leg plank. This is just an option. Follow along with me or follow along with Rachel. Option A, hold your single leg plank right here, 42nd. You can just hold a single leg plank right here. We know that running is a unilateral sport and requires a lot of single leg action. If you want to increase the intensity, you're going to give me a single leg knee drop to the mat. Drop the knee to the mat. Come up. Drop the knee to the mat and come up. As you lower that knee to the mat, you're going to feel that quad fire up. You're going to feel the low abs fire up. Drop the knee and lift. This is a very challenging advanced core exercise for advanced runners. Again, follow along with Rachel for the modification. Great thing about this 10 minute workout is you can come back to it and continue to do it and continue to get better every single day. 5, 4, 3, 2. Recover. I'm going to stay right here. Rachel's going to go into bird dog. We're going to strengthen the back a little bit. I'm going to go into a dolphin. So a low forearm plank, hips pike. I come down lower, all the way to my belly and go for a prone back fly. Replant the forearms and go back into dolphin. All right, we start with dolphin in three, two. Let's go. Hips, pike, high. Come back to that forearm plank. Lower belly to the mat. Release. Prone back fly. Nice. Hold it for a second. Replant the forearms, come up, hips, pike, Again, Dolphin lower back down to the mat. Back fly. Redo it again. You're just flowing through this. An awesome mobility and back strengthening exercise. If you cannot go belly to the mat, Rachel's got an awesome modification for you. Nice work right here. Lowering to the mat and back fly. Nice work. Forearms plant hips, pike lower down. As I go for that back fly, I'm squeezing. Quads are off the mat, and shoulder blades pinch together for 5, 4, 3, 2. And recover. Know what's coming next, Rachel? We got that single leg plank. Other side. You got two beautiful legs. Beautiful part about running, right? We got two working legs. All right, here we go. Let's do it. You're gonna set up that forearm plank again. Other legs, single leg plank option. To add that knee drop, set up your single leg plank. We go in three, two. Let's go. Holding single leg plank. Shoulders stacked over elbows. Core is nice and tight. Hips are square to the ground. Again, you're holding here. Option, you want to add that knee bend and extend. Drop the knee to the mat, turn those low abs on, and extend knee hovers and extend. Hips are staying square the entire time. A hip challenge. It's a core challenge. Everything is fired up and turned on right here. The good news is you get to flip up and over and go to your backside after this move, there are no more planks in this core workout. 10 more seconds. Yes. You can stay strong with me right here. Last 5, 4, 3, 2. And recover. Awesome job, you guys. No more planks. As promised, up and over glute bridges. Let's hit the glutes now. Here we go. Lying on your back, you can go for a single leg, a double leg, a stagger. I'm gonna go single leg. Show you your option. Rachel's got a staggered stance, pulling right heel nice and tight to my glute. We go for a single leg bridge in three, two. Let's go. Lift off bridge and hover. Hips are staying nice and square right here. All right, option, hands are loaded at my sides for stability. Option, you want to increase the challenge. Arms come overhead. Right here. Going to take away that stability component. It's going to make this single leg bridge a little bit harder. Nice work. Rachel's loading 80% in the right glute, 20% in the left heel. For a little bit more balance and stability. A staggered stance bridge. We call it 80, 20. Choose your level squeeze and drive. You're working the glute and hamstring. They are just as much a part of your core as your abs. Are nice. Last 5, 4, 3, 2, and 1. Lower. All the way down. Runner, sit up. I'm going for a full sit up. Rachel's gonna start in a seated stance, and you're simply pulling opposite knee in. So pull the knee in and up. Pull the knee in and up. Right. Seated with Rachel. Full sit up with me. 40 seconds. We go in three, two. Let's go. Sit up. Drive, drive. Nice work. Drive full sit up or start in that seated position. Pick your level you want to increase the intensity of. I'm reaching. Opposite hand, opposite toe. Opposite hand, opposite toe. Hup. Nice work. Drive that knee to chest, strengthening those hip flexors as we strengthen those abs. Right here. You got it. Drive up. Nice work, team. Yes. Keep breathing through each rep. What would it look like If I said 10, 9, 8. You got the 7, 3 with it. 6, 5, 4, 3, 2, 1. And you're out. Nice work. Glute bridges, other side. Glute bridges, other side. Here we go. Left leg heel pulls nice and tight to the glute. Single leg, double leg or stagger. Start with your hands at your sides. See what that feels like. And then we'll see if we can release them. You're lifting in three, two. Let's go. Lift and hover. Lift and hover. Get a nice stable base. Set yourself up. Make sure those hips are square. You can even make that mind muscle connection. You can place your hands right on your hips to help make that mind muscle connection. Or even place your hand right here on your glute. Hammy. Make that mind muscle connection, especially in these body weight exercises, make it harder by taking those hands overhead. Drive through the heel. Hold up the top. Drive, squeeze, lower. Drive, squeeze, lower. Ten more seconds. Yes, you can. Nice work. Leg raises. That's where we go in 5, 4, 3, 2, 1. Lower with control. Nice work. Rachel's gonna give you a kick out option. I'm gonna give you a leg raise option. Right, right, right, right, left, left, left, right, left. We're going to switch the lead leg each time. Leg's going to come up to meet each other. Lower we go in three, two. Let's go. Right leg, left leg, right leg, left leg. This time, lead with the left. Right comes to meet it. Drop the left. Switch. Right, left. I think I switched it. There we go. Here we go. Left, right. Longer the lever. Harder it is. Straighter the leg gets harder it is harder. That's why Rachel is going for a straight leg kick out. Meeting it. That's the hardest drop. And in. Closer the knees are to the chest. Easier it is. Farther equals harder. Choose your level. Make it challenging. Yes, you can lift. Meet it lower. Last time. Final four. Three, two, one. Awesome job, you guys. Nice work. Let's see where we're at. We're at Dead Bug Classic Runner special coming right here. Opposite leg and arm are going to extend and come to meet each other. Extend. This is a classic runner move. Strengthening the back, strengthening the core. How far can heels get away from fingertips? We go in three, two. Let's go. Opposite arm and leg. Reach. Bring it together on that reach. Reach. Hold for a second. Bring it together. Reach. Hold the length. Bring it together again. Great exercise for strengthening those hip flexors. Strengthening that core and back. Thinking about how far I can get my heel away from my fingertips. Thinking about keeping my hips nice and square and stable, not letting them pop off the mat as one leg extends. Again, closer. The knees are to the chest here. Easier. This is farther. The knees are harder. It is just like the last exercise. How far can you get those knees away from your chest? Finish. 5, 4, 3, 2. And recover. You ready for some bicycle crunches? We're gonna ride it out. Not gonna rip these out. We're gonna ride with control. Control, control. Rachel's gonna march. Opposite leg stays on the ground. March, march. I'm going for the full bicycle. We go in four, three, two. Let's go. Switch, switch, Switch. Classic. Here is, you're gonna think pull elbow to knee. Instead of thinking elbow to knee, I want you to think shoulder to knee. Shoulder to knee. That's going to get the neck and shoulders up off the mat. Shoulder to knee. Shoulder to knee. Opposite shoulder to opposite knee. Opposing elbow kickstands. Nice. Drive. Drive. You're on. Move. 9 of 10. Yes. You can finish strong. 10 more seconds. 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2, 1. Recover. Last move, guys. Last move. This is for the hips. We talk about hip flexors being important for runners, okay? We want to strength and mobilize the hips. This one is going to do both, okay? You pretend you have a dumbbell here. You can even put one there if you want to. Fingertips face the butt. Legs go up and over. Up and over. We go in three, two. Let's go. Lift. Up and over. Up and over. All right, Slight hinge back. Thinking about strengthening the hip flexors. My quad is turned on. Quad flexion, hip flexion. Low abs, quad hips and low abs. Right here. Quads, hips, and low abs. How much are you leaning into those hands? Try and go just onto the balls of your fingertips, the less you dip into those hands in the back gets harder guys. It gets harder. Flex those quads. Sit up nice and tall. Abs are on fire. Almost there. 10 minutes of abs geared specifically to runners. 4, 3, 2 and recover. If you love that ab burnout, you have to check out my two week strength and running challenge loaded for you below in the description. If you love strength training and you love running, I promise you are going to love this two week plan. Check it out in the description. Awesome job Rach. Nice work. Thanks for showing up guys. We'll see you back on the mat for another workout soon. Awesome job crushing that core workout. If you loved it, hit subscribe to my YouTube channel. I've queued up another workout for runners right here. Or as I mentioned, I've got a two week strength and run challenge I'd love for you to try right here. Have a great day.