Hip + Deep Core Strength workout for Runners

Running is a single-leg dynamic exercise, and strengthening your hips and legs before going out to run can keep you from injury and having setbacks!


Check out this 24 minute strengthening workout that is safe for those with pelvic floor dysfunction and diastasis recti.


Here is the exercise list if you want to do it without the video later: Alternating knee-in stretch

Figure-4 stretch

Bridge pose - 3-5 breaths

Bridge lifts - 12 lifts

Deep internal hip rotations - 10 each side

Modified side leg lifts - 20 each side

Child's pose - 3-5 lifts

Shallow knee lift - hold 5 breaths, 2x

Single leg squats - 10 each leg

Incline hip lifts - 20

Figure 4 stretch

Inner thigh stretch

Forward bed

Hip flexor / quad stretch


Enjoy your run!



Since Devoted Mamas' founding in 2017, our mission is to help you through all the stages of motherhood - stay super strong (and calm!) during pregnancy, be the BOSS of your birth, and help you bring life back to your core + pelvic floor in postpartum.

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