5-Minute Core-Strengthening Workout For Runners

• Start in an elbow plank.
• Extend your left leg out to the side, gently tapping your toes on the ground.
• Bring your foot back into a plank. Repeat the same movement with your right leg.
• Continue alternating legs for one minute.

• Lying flat on your back, rest your elbows at a 90-degree angle on the floor. Keep your legs extended out in front of you.
• With your core engaged, roll up by bringing your shoulders off the ground, followed by each vertebra until your lower back is off the floor.
• At the top of your roll-up, bring your right knee up to meet your left elbow.
• With control, as you straighten your leg, slowly peel your back down, vertebra by vertebra, until your shoulders are the last to touch the floor.
• Continue alternating sides for one minute.

• Begin sitting on the floor with your legs stretched out in front of you; lengthen your spine to keep your back straight.
• Pulling your navel in tight, twist from right to left, lightly touching both hands from side to side.
• Maintaining an upright posture, perform this exercise for a minute.

• Lying on your back, extend your arms out to your side as an anchor. Bring your knees up to a 90-degree angle.
• Starting the movement from your core, rotate your knees to the left, stopping just before they touch the floor. Slowly bring legs back to center, then lower the legs rotating to the right.
• Continue alternating side for one minute.

Tip: If your back feels strained from this, place your feet on the floor with bent knees and rotate your knees back and forth, keeping your feet on the ground.

• Begin on your stomach with your arms extended in front of you.
• Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
• Begin to "swim" by lifting your opposite arm and leg a little higher, then alternate sides making a fluttering motion.
• Continue for this movement for 60 seconds.

Sit back on your heels and lower your chest to your knees to stretch your back with a child's pose. Hold the stretch for 30 seconds.