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Postrun Ab Workout

As a CrossFitter, This Is the 9-Minute Core-Blasting Workout I Love to Do at Home

Apr 30 2019

As a CrossFitter, running is part of our daily workouts, but we usually only do sprints or time ourselves to see how fast we can run a mile. Since I came to CrossFit with a running background, I still enjoy longer runs. On days when I trade my box (a CrossFit gym) for the trails, I love to get in some postrun strength training, so I usually do some push-ups and follow it with this ab-burning workout.

I love doing this quick ab routine after a run to keep my core strong for CrossFit (and life in general!), but I'm also working on a yoga/gymnastics goal — to press into handstand — so strengthening my core is key. Aside from doing this ab workout after a run, I also like to squeeze it in while cooking dinner, or when watching TV (it helps relieve stress during gruelling moments on Game of Thrones!).

Ab Workout For Strong Core

Equipment needed: one dumbbell (three to 10 pounds), a pair of sliders (or use paper plates on carpet or towels on wood floor), and a bar to hang from (if you don't have one, there's a modification without one)

Directions: After warming up with a cardio session, complete each of the nine ab exercises ahead for 45 seconds, then take a 15-second rest. After the workout, do Cobra pose to stretch your abs.

Ab Workout For Strong Core
Diamond sit-up
Seated Russian twist
Hip raise with leg extension
Mountain climber sliders
Glider knee tuck with pike
V-sits
Elbow plank with hip dips
Hanging knee raise
Headstand leg lifts

Image Source: Getty / SrdjanPav

Diamond Sit-Up

  • Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
  • Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.
  • Do as many reps as you can for 45 seconds, then rest for 15.
Image Source: POPSUGAR Studios

Seated Russian Twist

  • Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels off the floor.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
  • Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right. This completes one rep.
  • Do as many twists as you can for 45 seconds, then rest for 15.
Image Source: POPSUGAR Studios

Hip Raise With Leg Extension

  • Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
  • Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
  • In one fluid motion, bend the knees into the chest, press the hips up as high as you can, lower your hips to the floor, and extend the legs straight out.
  • This completes one rep.
  • Do as many reps as you can in 45 seconds, then take a 15-second rest.
Image Source: POPSUGAR Studios

Mountain Climber Sliders

  • With the sliders or towels under your feet, start in a basic straight-arm plank position.
  • Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your slider or towels along the floor. As you push that leg back, pull the other knee forward.
  • Quickly continue running or "climbing" in place for 45 seconds. Rest for 15 seconds.
Image Source: POPSUGAR Studios

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Glider Knee Tuck With Pike

  • Start in a plank position with a glider underneath each foot. If you don't have gliders, you can use a towel on a hard surface to perform this exercise.
  • Engage your core and bring both knees in, toward your elbows. With control, return to the starting position. Then, raise your hips as high as they can go. Your core should be engaged and your back should be in a neutral position throughout the entire movement.
  • This counts as one rep.
  • Complete as many reps as you can in 45 seconds, then rest for 15 seconds.
Image Source: POPSUGAR Photography / Tamara Pridgett

V-Sits

  • Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
  • Lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier.
  • Slowly lower your upper body back down to the floor, extending the legs. Stop when your back is on the floor, but not your head, shoulders, or legs.
  • This completes one rep.
  • Complete as many reps with correct form (don't round the back) for 45 seconds, then rest for 15.
Image Source: POPSUGAR Studios

Elbow Plank With Hip Dips

  • From an elbow plank position, slowly rotate the spine to lower your right hip to just above the floor. Come back to elbow plank.
  • Now lower your left hip toward the floor.
  • This counts as one rep.
  • Keeping your core engaged, complete as many dips as you can in 45 seconds, then rest for 15 seconds.
Image Source: POPSUGAR Studios

Hanging Knee Raise

If you don't have a bar, do these reverse crunches instead.

  • Start by hanging on a pull-up bar with your palms facing out, or use the ab straps and hang with your arms inside of them. Use a box or bench if you need help reaching the bar.
  • Pull your shoulder blades down your back to keep your shoulders away from your ears.
  • Engage your abs as you simultaneously lift both knees up to your chest with control.
  • Lower your legs slowly, and return to the starting position. This completes one rep.
  • Complete as many reps as you can in 45 seconds, then take a 15-second rest.
Image Source: POPSUGAR Photography / Tamara Pridgett

Headstand Leg Lifts

If headstand is too difficult, do double leg lifts instead.

  • Come into a Bound Headstand; here's how: begin on your hands and knees. Lower your elbows to the floor, and interlace your fingers, bringing your lowest pinkie in front of the other pinkie, forming a semicircle with your hands.
  • Place the back of your head against your palms and the top of your head on the mat so your skull is vertical with the floor. Once your head and forearms feel stable, straighten both legs, and walk your feet toward your face as far as you can.
  • Shift your hips over your shoulders, and keep your elbows planted firmly on the mat. Lift both legs into the air coming into Bound Headstand.
  • Take a breath in, and as you exhale, slowly lower both feet toward the floor, hovering an inch or so above the ground, then inhale to slowly raise the legs back up to Headstand.
  • This completes one rep. Do as many reps as you can in 45 seconds, then rest for 15 seconds.
  • If you have a hard time staying balanced, try lowering the knees into a tuck position, holding here instead.
  • Roll onto your belly, and read on to learn how to stretch your abs with Cobra pose.
Image Source: POPSUGAR Photography / Louisa Larson

Post-Workout Stretch: Cobra Pose

  • Lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
  • As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
  • Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for five breaths, opening through the chest and abs, then lower your torso back to the mat.
Image Source: POPSUGAR Photography / Louisa Larson

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