The Best Ab Workouts for Runners (5 & 10 Minute Options!)

Strong abs are a runner’s secret weapon. They help you maintain good posture, improve balance, reduce injury risk, and power your stride—especially on long runs or when fatigue kicks in. But don’t worry, building core strength doesn’t mean you need endless crunches or hours in the gym. These quick 5 and 10-minute ab workouts are designed with runners in mind: efficient, effective, and easy to squeeze in post-run or on cross-training days.

5-Minute Ab Workout for Runners

(No equipment needed – perform each move for 1 minute)

1. Forearm Plank – Engage your core and keep your body in a straight line.

2. Dead Bug – Lie on your back and move opposite arm and leg while keeping your core tight.

3. Russian Twists – Sit up tall and twist side to side. Add a light weight or water bottle for more challenge.

4. Bird Dog – On hands and knees, extend opposite limbs, pause, and switch.

5. High Knees – Finish strong with a cardio-core move to get your heart rate up.

10-Minute Ab Workout for Runners

(Perform each move for 45 seconds, rest 15 seconds between)

1. Bicycle Crunches

2. Side Plank (Left)

3. Side Plank (Right)

4. Mountain Climbers

5. Flutter Kicks

6. Reverse Crunch

7. Heel Taps

8. V-Ups

9. Plank to Push-Up

10. Hollow Hold

These workouts strengthen your deep core muscles that stabilize your pelvis and spine, giving your stride more power and efficiency. Start with the 5-minute routine a few times a week and build from there!