4 Minute Standing Core Workout for Runners

standing abs workout for runners
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Try this Standing Abs Workout you can do at home! Here are 5 NO equipment core exercises you can do – all while standing. This is a great way to do ab exercises that aren’t crunches. Bonus: It challenges your balance too!

Balance and a strong core are so important to run faster and stay injury free! If you’re not already incorporating conditioning and strength training into your running plan – consider starting now. Get this month’s workout calendar for runners here.

This quick workout is on this month’s Workout Calendar for Runners. See that post for more details on the calendar.

There are 5 moves in this standing abs workout. Do each move for 30 seconds, rest for 15 seconds and then move on to the next move.

If your fitness level makes this feel too easy – consider increasing the exercise time to 45 seconds / 15 seconds of rest.

And if you have the time and ability – do the set 1 or 2 more times. How to do each exercise is below with pictures and video.

4 Minute Core and Balance Workout for Runners Video

Here is a FAST Tutorial on the workout moves for a strong core and to challenge your balance. Having a strong core is important for long running. It helps you maintain proper running form which impacts your speed. Plus improper form can lead to injuries!

Having a strong core also helps you keep pumping your arms – that also can impact your speed (pace) and how far you can run.

And luckily this ab workout is less than 5 minutes long, so there are no excuses to skip it! Let’s go!

Standing Ab Workout for Runners:

  1. Calf Raise with Shoulder Press
  2. Standing Side Crunch – L
  3. Standing Side Crunch – R
  4. Y T I Standing Arms
  5. Forward Lunge – Alt

standing abs workout for runners

How to Do 5 Ab Exercises – Standing No Equipment

  1. Calf Raise with Shoulder Press :

    Stand with feet shoulder width apart and arms at shoulder level bent at the elbow. Keep your core in tight, standing tall as you go up on your toes into a calf raise. At the same time – shoot your arms straight up. Then, lower back down – feet flat on the floor, arms at 90 degrees in line with shoulders. 

Calf Raise with Shoulder Press

2. Standing Side Crunch – L:

Standing tall, abs in – place left hand behind head (right hand can be at your side or also behind your head). Put most of your weight on your right leg. Crunch sideways with your upper body and lift your left leg at the same time to meet near the middle. Return to starting position and repeat.

standing crunch left

3. Standing Side Crunch – R:

Standing tall, abs in – place right hand behind head (left hand can be at your side or also behind your head). Put most of your weight on your left leg. Crunch sideways with your upper body and lift your right leg at the same time to meet near the middle. Return to starting position and repeat.

standing side crunch R

4. Y T I Standing Arms:

Abs in, hinge forward at the waist keeping a straight back. Lift your arms up to a “Y” – then back to center. Lift your arms to a “T” – then back to starting position. Lift your arms back and down similar to an “I” – then back to center. Repeat for 30 seconds. 

This is usually a floor exercise, but we’re adapting it to do while standing. This targets your upper back and shoulders – 2 areas that can be tight for runners.

It’s important to have good range of motion and pay attention if you’re tightening up your shoulders and neck while running. So pay attention to how this feels as you do it and any differences between the left and right side of your body.

YTI Arms Standing

5. Forward Lunge – Alternating legs :

Start with feet about shoulder width apart, hands on hips. Step forward with the left foot into a lunge and push back to your starting position. Then, step forward with the right foot, lunging on this side before returning to your starting position. Repeat, alternating sides for 30 seconds.

Forward Lunge Alt Runner

Keep Going with these:

June Running Calendar free printable

Lower Body Workout for Runners – How To

Ab Workout for Runners

 

Follow @RunEatRepeat on Instagram for daily check-ins, tips and motivation!

You’re find more Training Plans, Recipes and Running Tips at RunEatRepeat.com 

 

Always check with your doctor before trying any new exercise or diet. 

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