I am always looking for new core workout tips or moves! This article has some moves that are supposed to be beneficial to runners. The study that was done showed when done regularly these moves helped to shave some time off of 5k runs.
I provide the actual link, but I also placed it in this post. I like that they also include moves to up the intensity. That will come in handy once these moves get old and repetitive.
I have done a few of these moves before, a few are new though. I will be adding these to my bag of tricks. I have done a lot of reading throughout the years about how strength training can really increase your running abilities. I have tried to incorporate both into my lifestyle. Plus, I like the look of my nicely shaped arms and abs hehe…well I LIKED them…we are getting back there…slowly but surely! Happy running!
By Dena Stern
According to a recently published study “runners who did these moves four times a week shaved a minute off their 5K times in six weeks.”
Whether you are training for an endurance run or just looking to improve the quality of your weekly jog these ab moves are a must.
Directions: Perform two sets of 12 reps of each exercise.
Instability Crunch
Begin by lying on your back on a exercise ball with your knees bent and your feet flat on the floor. To be safe you can anchor your feet under a stable object. Place your hands behind your head and extend your elbow out as you roll your upper body forward and up. Roll
For more of a challenge try: Weighted Ball Crunch
Hip Lift
Lie on your back with your hands at your sides, palms down, and your legs bent on top of a exercise ball. Press your heels into the ball while raising your hips toward the ceiling. Your body should end at a 45 degree angle to the ball. Lower your hips to the floor and repeat.
For more of a challenge try: One Leg Hamstring Dips
Back Extension
Lie on an exercise ball with your belly button over the center of the ball and your arms and legs extended. Contract your abs and raise your upper body off the ball until your body forms a straight line from the top of your head to your ankles. Lower and repeat.
For more of a challenge try: Medicine Ball Hyperextension
All Fours
Begin with your hands and knees on the floor, shoulder and hip width apart, facing downward with your back straight and parallel to the floor. Raise your right leg and extend it behind you as you lift your left arm and extend it in front of you. Hold this position for about five seconds, return to the starting position and repeat on the other side.
For more of a challenge try: All Fours with Weighted Balls
Russian Twist
Begin by lying on your back on top of a exercise ball with your knees bent and your feet flat on the floor. Extend your arms toward the ceiling and bring your hands together. Keep your arms straight as you twist from side.
For more of a challenge try: Russian Twist with Weights
Nicole M. VandeBoom 
I regularly do the All Fours move, it’s on my workout game I use with the PS3. I love the hip lifts, when I was working with a personal trainer, he had me do these all the time. I was always super sore afterwards. I don’t have an exercise ball so I can’t do them at home, but I definitely like them!
Yeah the instability crunch, hip lift, and all fours are ones I have done. I have done a form of twist crunches on the ball, just not the russian one. You should get a ball! They are great! I love mine. I have had it for a few years and it is still in perfect condition. Just gotta pump more air in after some time. You can find them pretty cheap on Amazon. I would make sure to pay attention to the height recommendations though. I bought a different one before the one I have and it was WAY too small for my height! The instability crunch is actually one of my favorite moves ever. It is my go to ab work move!