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While most gyms have re-opened, we’re still in the midst of the COVID-19 pandemic, where working out at home is still your safest bet. (Plus, gyms can be expensive and hard to get to if you have a busy schedule and are constantly crunched for time.)
But, you can still get a high-quality workout in from the comfort of your own living room, basement, bedroom, or backyard, no matter how small your space is. This at-home ab workout, created by Simone Tchouke, a NASM-certified personal trainer, is the perfect example—you don’t need any equipment or a ton of space to move around.
Building core strength with at-home ab workouts like this one is key for stronger, more stable running, too, according to Tchouke.
“[A] strong core yells ‘better stability and balance,’” she tells Runner’s World. “As a runner, at one point in your stride—whether you’re jogging or sprinting—you are standing on one foot and one leg, so your core muscles must be strong enough to keep you stable, prevent from rotating side to side, and help you move forward. Your core keeps you linear with your legs.”
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How to do it: Perform each exercise three to four times through for either 30 seconds or 8 to 12 reps. Each exercise is demonstrated by Tchouke in the video above so you can master the proper form.
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Mountain Climber Hold
Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to hips to heels. Engage your glutes and thighs to keep your legs straight. Drive your left knee in toward your chest, hold for a few seconds, then step it back to plank position. Immediately drive the right knee in toward chest, hold for a few seconds, then step it back into plank position.
Hollow-Body Rock
Lie faceup with legs straight, feet lifted, and toes pointed forward. Extend your arms past your head. Engage core—think belly button to spine—while pressing your lower back into the mat, and looking straight ahead, rock forward and back without changing body position. Focus on maintaining the braced core as your rock.
Bear Crawl
Start on your hands and knees. Keeping your back flat, use your core to lift your knees off the ground a few inches. Step left hand and right foot forward. Then step right hand and left foot forward. Continue to alternate as you crawl forward for five steps, making sure to look straight ahead the entire time. Reverse the movement to crawl backward five steps. Continue to alternate, crawling forward and backward.
Dead Bug
Lie faceup with knees bent, feet flexed, arms extended toward the ceiling. Engage your core and extend your right arm and left leg away from you. Return to starting position. Then extend left arm and right leg. Continue to alternate.
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