Want to run better? Stop doing sit-ups. Here are five expert-recommended functional core movements to do instead.
When I first started running, I thought a solid core workout looked like blasting through some crunches and sit-ups and then checking for any signs of visible ab definition.“When most people think about core, they think about the abs and the six pack, and what we all see,” but it’s more than that, says Holly Dickinson, UESCA-certified run coach, NSCA-certified strength and conditioning coach, and owner of StrideHer run coaching.
Ab-specific movements, like crunches, mostly target your rectus abdominis muscles, or the muscles you associate with the “six pack.”Functional core exercises, on the other hand, work your entire torso, including the diaphragm, pelvic floor, glutes, back muscles, and your transverse abdominis muscles , as well as those rectus abdominis muscles. Each of these parts of your core carry you through your runs and help you transfer power into every step, says Dickinson.Once I swapped ab-focused workouts for functional core moves, I noticed I had better posture on my runs, my training paces improved, and it seemed to help relieve my side stitches. Plus, I cut my routine nearly in half from 10 movements to about five, which leaves me more time to run. Here, the swaps I made.Want a follow-along core workout? We have your 15-minute routine right here!The 5 Functional Moves You Need for Your CoreHow to use this list: Dickinson recommends using these moves as a standalone workout. Do each move in the order below as a circuit, performing one move after the next with little rest between. Do 2-3 sets. You can also do these for core activation before runs, or integrate them into a full-body strength session.1. Sit-Up → PlankWhy it works: Sit-ups focus on spinal flexion—not exactly a movement you need while running when you want to stay upright—and often get the hip flexors involved more than necessary. Planks, on the other hand, train full‑body tension and teach your core to support the spine, just as you need on the run.By adding in variations like heel raises or shoulder taps, you can challenge your core strength even more and make planks extra functional, Dickinson says.How to do it:Lie facedown and place elbows directly under shoulders. Place feet hip-width apart. Make sure back is flat and head and neck are in a neutral position.Drive elbows into the floor, and think about pulling them toward you to activate the back of the body.Lift hips, engaging quads, glutes, and abdominals.Inhale through nose and exhale through mouth—don’t hold the breath. Hold for 20-30 seconds.2. Penguin → Copenhagen Side PlankWhy it works: I used to include penguins in my core routine, where you lay flat on your back with knees bent and feet flat, alternating side-to-side touches to the heels with a crunch-like movement. But I noticed that I typically strain my neck, just to feel the burn in my obliques.Instead, Copenhagen side planks work my obliques and hip adductors—the muscles on the inside of the thighs that help draw the leg to midline, allowing for better knee alignment on the run. Plus, they help with pelvic stabilization, which is crucial for runners.“In our running gait, hip adductors help center the femur under the pelvis and work with the glutes to control rotation and prevent pelvic shifting, dropping, or rotating in our stride,” says Dickinson. “When they’re weak or undertrained, the lower back and knees often compensate.”How to do it:Lie on right side near a bench or chair, left forearm on the floor with elbow directly under shoulder. Stack shoulders and hips.Place right foot on top of bench, legs straight.Drive left forearm into floor and lift hips up.Lift left leg up to bottom of bench, engaging inner thighs. Hold for 30 seconds.Then switch sides.3. Russian Twist → Renegade RowWhy it works: Russian twists are a great way to isolate the oblique muscles, but they lack spinal support and don’t challenge other muscle groups.Renegade rows load the upper body, hips, and core together. The core, including the transverse abdominis and obliques, has to stop your pelvis from tipping while you work your back muscles with a row, Dickinson says. This promotes anti-rotation and better posture.How to do it:Start in a high plank position, hands on dumbbells, wrists under shoulders, feet wider than shoulder-width apart.While keeping hips steady, pull one dumbbell up to the hip, keeping elbow close to side.Return dumbbell to floor and repeat on the other side.Continue alternating for 16 reps .4. Crunch → Dead BugWhy it works: Crunches primarily target the superficial core muscles, especially the rectus abdominis, and many people perform them with momentum, which can lead to neck and back strain. Dead bugs challenge the entire core with a focus on deep core control and mirrors the position runners move through, says Dickinson.Exercises like dead bugs help lengthen and strengthen the hip flexors in a controlled position, which improves form and can help offset the effects of sitting too much, adds Dickinson.How to do it:Lie faceup, both legs lifted, knees bent 90 degrees and placed directly over hips.Extend both arms straight up, hands in line with shoulders. This is the starting position.Extend left leg straight out, lowering it toward the floor. Simultaneously extend right arm overhead, also lowering it toward the floor.Pause, then return to starting position.Repeat on opposite side.Continue alternating. Repeat for 16 reps .5. Flutter Kick → Weighted Glute BridgeWhy it works: Flutter kicks often lead to lower back strain and sore hip flexors, says Dickinson. Glute bridges, on the other hand, allow for a full hip extension, which means less strain on your back on the run and added glute activation, which can help improve running form.You can easily progress glute bridges as you get stronger, doing variations like the elevated glute bridge and marching glute bridge.How to do it:Lie faceup, knees bent, and feet planted on the floor. Hold a dumbbell across hips.Drive through heels, contracting the glutes to lift hips up toward the ceiling; avoid lifting with low back. Body should form a straight line from shoulders to knees.Slowly lower back down.Repeat for 10-15 reps.The Benefits of Functional Core Exercises for RunnersWhile ab exercises, like crunches and flutter kicks, can lead to ab muscle definition, they don’t work on the deep core stabilization that runners need to maintain steady breathing, support the spine, and practice good form, Dickinson says. If you run with an unstable core, it can reduce hip extension and shorten your stride, causing you to slow down, or experience lower back pain or even knee pain.As opposed to ab-only exercises, functional core moves also improve core muscular endurance, which helps you maintain an upright posture, even through the later miles of long runs. This allows for better efficiency and more comfort as you run longer.
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