3 Core Exercises you NEED

3 Core Exercises Every Athlete & Runner Should Be Doing.

From a Strength & Mental Performance Coach Who Trains for Longevity and Power

When most athletes or runners hear “core work,” they think: sit-ups, crunches, or maybe a quick plank. But here’s the truth—a strong core is so much more than visible abs. It’s your engine room for strength, stability, and injury prevention.

As a strength and mental performance coach who also happens to be a mom of four and a lifelong athlete, I’ve seen firsthand how overlooked the right core work is—especially among runners and youth athletes.

If you want to move better, run stronger, and reduce your risk of injury, these three exercises need to be part of your weekly routine:

🔥 1. Glute Bridge to 6-Inch Hold

This isn’t your average bridge. We combine glute activation with deep core engagement in one sequence.

Why it matters:Glutes are often underactive in runners, leading to overcompensation in the hips and lower back. By activating your glutes and transitioning immediately to a 6-inch hold, you’re challenging both posterior chain strength and anterior core control—two essential components for explosive, balanced movement.

✅ Great for: Sprint power, pelvic stability, low back support

🔥 2. Modified Side Plank Lateral Hip Abduction to Oblique Crunch

This move lights up your hip stabilizers and obliques—key for side-to-side control, balance, and rotational strength.

Why it matters:Whether you’re cutting on a field or holding a solid stride mid-race, your hips and obliques are doing more work than you think. This combo builds the control needed to prevent the dreaded knee cave or hip drop—and gives you the rotational power that supports sprinting and agility.

✅ Great for: Lateral movement, stride efficiency, core balance

🔥 3. Plank to Bear Crawl Hover

This one’s a game-changer. You’re not just holding static positions—you’re learning to transition under tension, which is exactly what athletes do in sport.

Why it matters:Going from plank to bear hover teaches your body how to control pressure and load under movement. It challenges your deep core, shoulders, and hips while demanding total-body coordination. Translation: better form, stronger movement, and less energy leaks when you run.

✅ Great for: Core endurance, shoulder stability, movement control

Why These 3 Exercises Work:

They target the muscles that truly matter: core, hips, glutes. These aren’t “abs-only” moves. They build the deep foundational strength that helps you move with power, efficiency, and confidence—whether you’re chasing a PR or stepping back onto the field after injury.

Want to Try Them in a Full Workout?

I've created a downloadable 1-page PDF workout that includes these three exercises (and more) so you can build them into your training today.

📥 Download the Core Stability Workout PDF Here

Click Here -->> for the demonstrations:

Bottom Line:Strong, stable athletes are built from the inside out. Don’t skip the foundational work—it’s what makes everything else stronger, faster, and more resilient.

Have questions or want coaching?

DM me or reach out at ajcoreperformance@gmail.com.

Let’s build strength that lasts.