In 2016, hurdler Sydney McLaughlin became the youngest athlete to make the US Olympic track team in almost 40 years [1]. She was only 16 when she qualified for the Rio Games, and though she placed fifth in the semifinal [2], the 400-metre sprint specialist (aka sprinting around a track one full time while leaping over 10 hurdles) caught wind as an up-and-coming powerhouse.

Now 19, she made her pro debut in January after a year competing for University of Kentucky and won — in an event that wasn't even her specialty, no less: the 500-metre sprint. Then, the New Balance athlete took first in the 400-metre on June 13, beating teammate and Olympic champion Dalilah Muhammad in the final seconds (we highly suggest watching the footage [3]).

"I think this year for me is more just getting adjusted to being a professional and getting adjusted to the lifestyle," Sydney told POPSUGAR. Going pro has its differences from competing on the collegiate level, she said, because there's a lot more travel and time spent on the road. Training can also last longer since you don't have classes to worry about. When Sydney isn't training five days per week, which typically includes at least two track days and two weightlifting days focussed on hips and lower body, you can find her doing home workouts. "When I feel like I'm not getting enough work at practice, I'll go to the gym downstairs and either get on the bike or lift some weights or do some core exercises."

For her core session, she usually makes it up as she goes, though she sticks to some of the same exercises, especially oblique work [4]. She'll set a timer and do at least 10 minutes' worth. Ahead, check out a handful of Sydney's favourite exercises; it's not a workout, but you can incorporate these core crushers into your own routine. You may not be a hurdler, but you can certainly do these moves!

Side Plank Leg Lift

• Place your right elbow on the ground. Extend both legs out so your body is in one straight line and you're balancing on the outside edge of your right foot.
• Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
• This counts as one rep. Make sure you do these on each side.

Russian Twists

• Sit on the ground and lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
• Pull your navel to your spine and twist to the left. Inhale through centre and rotate to the right. This motion left and right equals one rep.

Toe Touch

• Lie on your back on the floor, raising your arms and legs to a 90-degree angle. Lift your head and shoulder blades off the floor as you reach your fingers toward your toes.
• Pull your abs to your spine as you lift your pelvis an inch off the ground, bringing your toes toward your fingers. This is a small, concentrated movement. Then lower your pelvis to complete the rep.

Elbow Plank

• Start face down on the floor resting on your forearms and knees.
• Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
• Contract your abs to keep yourself up and prevent your booty from sticking up.
• Keep your back flat. Picture your body as a long, straight board, or plank. Hold.

Basic Crunch

• Lie on your back with your knees bent and feet about 12 inches from your butt. Put your hands behind your ears.
• Focusing on your core muscles, lift your head and shoulders and raise up until your head, shoulders, and back are off the floor. Keep your belly button pulled in.
• Lower back down to complete one rep.