![]() ![]() With foot flexed, draw right knee up and out as you crunch right elbow to right knee. How to do it: Stand tall with fingertips behind ears, elbows out wide, and core engaged. This move does not hit all abdominal muscles, but it fires up the exterior ab muscles, which are key for stabilization. Why it works: In addition to targeting the obliques, you can also elevate your heart rate the faster you go. Do 20 reps then repeat on the opposite side. Use right oblique to pull torso back up to standing. Contract abs and lean to the left as you slide the weight down to left knee. How to do it: Grab a dumbbell and stand tall with the weight in left hand, core engaged, shoulders back, chest proud. And this move helps to strengthen those muscles. Why it works: Strong obliques help minimize side-to-side rotation while on the run. With foot flexed, draw right knee up as you rotate from the torso, left elbow meeting right knee. How to do it: Stand tall with your fingertips behind your ears, elbows out wide, and core engaged. The move also requires balance and coordination, which is essential for runners. Why it works: The cross-body crunch hits your entire core-the upper, lower, and oblique muscles. Join Runner's World+ for unlimited access to the best training tips for runners The dumbbell weight should be challenging but not so heavy that you begin to feel the burn in your shoulders or arms instead of your abs for this standing ab workout. This will help keep the work in your abdominals instead of in your hip flexors or arms. You should feel like you’re bracing your midsection, like you do when you laugh. That requires drawing your belly button in toward spine and avoiding letting the ribs stick out. When performing standing ab exercises, be sure to engage your core through the entire move. You will need a dumbbell, a slam ball, and a long resistance band with handles. Complete 2 to 3 sets and rest for 30 seconds between sets. Practice each move for the number of reps listed below. How to use this list: Each exercise is demonstrated by Coach Jess in the above video and detailed below so you can learn the proper form. 6 Effective Core Exercises All Runners Should Do.They’ll not only breathe new life into your usual core routine, but they’ll also build better functional strength to support your training. That’s why we put together this standing ab workout. And to be an efficient and stable runner, you’re going to need to strengthen all of your abdominal muscles, including those that sit a little deeper in your midsection and support your spine. While prone exercises like sit-ups and crunches have a place in your core routine, they primarily strengthen your superficial abdominal muscles that lie just below the skin. ![]() Making them a great addition-not replacement-to any core routine. Standing core exercises strengthen the deep core muscles and those hard-to-target obliques that keep you stable while running, says Runner’s World coach, Jess Movold. Enter: this standing ab workout that trains muscles you might have overlooked, while turning up the stability test. But these traditional exercises aren’t the only way to get stronger. Because as a runner, you know how important training your midsection is to improve your performance. Naturally, your go-to core workout might include a variation of sit-ups, crunches, and planks. ![]()
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