You can build up a strong core from structural exercises like squats, but if you really want to hone in on those muscles, you’ll need to target your abs more directly.
Take on this super quick triset of exercises from trainer Charlee Atkins, C.S.C.S., founder of Le Sweat and Master SoulCycle Instructor, for a better core workout that will help boost your performance as a runner. Atkins swears by it as more than just an easy prescription for the people she works with—she does the moves herself, too.
“Nine times out of 10, this is the ab routine I use, and I give to all of my clients,” she says. “It’s easy to modify to all athletic levels, and it’s, of course, a killer ab routine.”
[Runner’s World 10-Minute Cross-Training, gives you five muscle-building routines that take just 10 minutes to get you stronger.]
To take on the core series, you can try it with or without an added load. You can use anything to add weight—dumbbells, kettlebells, sandbags, or even just a heavy object you have laying around. Either way, you’ll probably want set up shop on a yoga mat for your back. Check out this option from our Backslash Fit brand if you need a solid one for your home.
Perform each exercise for 20 reps each with little to no rest
- Straight Leg Sit-Up
Tip: Keep the arms reaching for the ceiling the whole time
Regression: No weight; traditional sit-up; classic crunch
- Double Crunch
Tip: Bring the elbows to the knees. Extended position is a hollow body hold.
Regression: No weight
- Leg Lowers
Tip: Try to keep legs as straight as possible with lower back pressed into the mat.
Regression: No weight
Take on the series for 3 to 5 rounds with minimal rest.
Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
