For runners and athletes, a strong core is about much more than aesthetics. It’s the engine that keeps your body stable, transfers power efficiently, and prevents injuries. Research shows that core training improves running economy, agility, and resilience to overload injuries.

So what are the best evidence-based core strengthening exercises? Let’s dive in.

Why Core Strength Matters in Sport

Improves running efficiency → a stable trunk reduces wasted energy.
Prevents injuries → strong core muscles protect knees, hips, and lower back.
Boosts power transfer → essential in sprinting, jumping, throwing, and change-of-direction sports.
Supports endurance → stability helps you maintain form under fatigue.

👉 For athletes, the goal is functional core strength, not endless crunches, but exercises that train stability, control, and power.

Best Core Strengthening Exercises

1. Dead Bug (Anti-Extension)

Lie on your back, arms and legs raised.
Lower opposite arm and leg toward the floor while keeping the back flat.
Builds deep core control without stressing the spine.

2. Bird Dog (Anti-Rotation)

On all fours, extend opposite arm and leg.
Keep hips level and spine neutral.
Trains coordination, balance, and spinal stability.

3. Side Plank (Anti-Lateral Flexion)

Lie on your side, lift hips off the ground, hold position.
Progress with hip dips, rotation, or leg lifts.
Great for obliques and lateral trunk stability.

4. Pallof Press (Anti-Rotation with Resistance Band)

Anchor a band to the side, hold it at chest level, and press straight out.
Resist the band pulling you sideways.
Builds rotational control crucial for runners and field athletes.

5. Single-Leg Glute Bridge

Lie on your back, one foot on the floor, other leg extended.
Lift hips while keeping pelvis level.
Strengthens glutes, posterior chain, and integrates core control with hip drive.

6. Medicine Ball Rotational Throws

Throw a medicine ball against a wall using trunk rotation.
Builds explosive rotational power for sports like tennis, golf, rugby, or sprinting.

How to Train the Core Effectively

2–3 sessions per week alongside strength and sport training.
Focus on quality, not quantity — hold planks with perfect form, not just for minutes.
Combine static holds (planks, side planks) with dynamic drills (throws, carries).
Progress over time: increase resistance, instability, or reps gradually.

For runners and athletes, the best core training is functional, progressive, and sport-specific. By combining stability drills, anti-movement exercises, and explosive power work, you’ll not only build a strong midsection but also a more efficient, resilient, and high-performing body.

✨ Want a tailored core program to boost performance? Book your consultation with our sports physiotherapists at Renard Clinic and get evidence-based coaching for your sport.