Olympic Runner Julie Culley's Core Workout

Olympic middle distance runner Julie Culley demonstrates a 26-move core workout designed to strengthen the abs and core without tiring the legs.

3. BOSU Bird Dog

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3. BOSU Bird Dog

Place your hands and knees on top of the rounded side of a BOSU ball. Slowly lift your right arm forward and your left leg behind you until both are fully extended. Hold for a five count, then slowly return both to the ball. Repeat the movement, this time extending your left arm forward and right leg behind you. Contract your glute and extend at the hip. Keep your fingers pointed forward. Return your knee and hand to the ball with control.

Reps/Duration: 5×5 seconds each side

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Place your hands and knees on top of the rounded side of a BOSU ball. Slowly lift your right arm forward and your left leg behind you until both are fully extended. Hold for a five count, then slowly return both to the ball. Repeat the movement, this time extending your left arm forward and right leg behind you. Contract your glute and extend at the hip. Keep your fingers pointed forward. Return your knee and hand to the ball with control.

Reps/Duration: 5×5 seconds each side


Photo Credit: Getty Images // Thinkstock

Topics: WARM-UP | CORE | CARDIO | WORKOUTS | RUNNING | ASICS CROSS COUNTRY | CYCLING | MARATHON | TRAINER | FASTER | RECOVER