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Core – beginner

CoreBeginner6 exercisesabout 25 min

Stability before strength: plank, dead bug and bird dog teach the trunk to resist.

Exercises

Plank3 sets × 30 s · rest 45 sDead Bug3 sets × 8/sida · rest 45 sBird-Dog3 sets × 8/sida · rest 45 sCrunches3 sets × 12-15 · rest 45 sSide Plank3 sets × 20 s/sida · rest 45 sGlute Bridge2 sets × 12 · rest 45 s

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Part of these programs

Run 5 km – 8 weeksFrom walking to 25 minutes of continuous running in eight weeks. Three walk/run sessions a week with growing i

More workouts: Core

Core – intermediateHanging leg raises, cable crunches and rotation work.Intermediate · 7 exercises · about 30 min
Core and waistA short core session focused on the deep abdominals and obliques: dead bug, Pallof press, side plank, reverse Intermediate · 7 exercises · about 25 min
Core – advancedAb wheel, straight-leg hanging raises, dragon flag progression and weighted side bends.Advanced · 8 exercises · about 35 min