5 core exercises for beginners

If you're new to running, these simple core exercises will help you become stronger

Dedicating just 15 minutes to some core training can help improve your running, especially if you’re new to the sport.
Try two sets of each of the moves below to warm up or cool down for every run. It’s key at this stage, but also good practice later in training.



Lie on your front, with your arms and legs extended. Raise your head, your right arm and your left leg about 10-15cm off the floor. Hold for a count of three, then lower back down to the start position. Repeat with your left arm and right leg.

Do up to 10 reps on each side.



Lie on your back, with your legs bent to 90 degrees, your feet flat on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for five to 10 seconds.

Lower to the floor and repeat 10-12 times.



Lie on your back, knees bent and raised, ankles parallel to the ground, feet lifted and arms extended to your sides. Rotate your legs to the left, bringing your knees as close to the floor as possible without touching it. Return to the centre, then move your knees to the right side.

Do 10-12 reps per side.


Plank Lift

Begin face-down on the floor, propped up on your forearms, knees and feet together. With your elbows under your shoulders, lift your torso, legs and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches.

Lower and repeat with your left leg.


Side Plank

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your weight supported on the forearm and right foot, extend your left arm above your shoulder.

Hold for 10-30 seconds. Switch sides and repeat.

Related Articles