The Core Workout That Changed My Running, by Phily Bowden on YouTube. 18 min 7 s.
- Video length
- 18 min 7 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up with hip switches, cat cows and plank walkouts. Move slowly and let your hips and spine loosen before you start the main work.
Lie on your back and do dead bugs. Keep your lower back pressed to the floor as you lower one arm and the opposite leg, then switch sides.
Move into glute bridges. Push through your heels to lift your hips, then add the march option by lifting one foot at a time while your hips stay level.
Set up a side plank and add hip dips. Lower your hip toward the floor and lift it back up, then swap sides when the set is done.
Do bird dogs on all fours. Reach one arm and the opposite leg out straight, hold for a moment, and return without letting your hips rock.
Finish the first round with shoulder taps in a high plank and dying turtles. Keep your hips still during taps and move slowly through the turtle reps.
Rest briefly, then repeat the whole round a second time. Keep the same form and slow down if your back starts to arch.
Cool down with cat cows, child's pose and hip openers. Breathe slowly and hold each stretch for a few relaxed breaths.
Tips and common mistakes
Stop a set early if your lower back lifts off the floor, since that means your core has given out.
Do the moves slowly rather than rushing reps, because control matters more than speed here.
Use the march option on glute bridges if the full bridge feels too easy or your back aches.
Skip the workout on a hard surface without a mat, since elbows and knees will take a beating.
Questions
Do I need any equipment?
No. The whole routine uses your bodyweight and only needs a mat or a soft floor for comfort.
How often should I do this core workout?
Two or three times a week works well alongside your running. Leave at least a day between sessions at first.
Is this suitable for beginners?
Yes, most moves have easier options. Drop to your knees for planks or shorten the holds if the full version feels too hard.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
