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!

Resources & Links

Looking for support to stay active during your pregnancy or start your postpartum recovery? Here are some options to get you started on a great path forward:

1) Take the Pelvic Floor & Core Strength Quiz. After taking the quiz, you'll get a score and based on your results, guidance on what steps to take to move you forward in your recovery.

2) Check out our podcast listening guides: Download the Pregnancy Listening Guide or Postpartum Listening Guide.

3) If you're pregnant, want to be way more active than you have been, AND want connection with other mothers, but don't know where to start…join the Expecting to Flourish™ Membership - a mom-driven and expert-guided virtual space empowering moms with a new approach to prenatal fitness and birth prep that actually prepares you for the physical and emotional hurdles of motherhood.

If you’re postpartum and ready to get moving, need to heal your body but you don’t know where to start…join us for Postpartum Repair & Restore LIVE, a science-backed and fun-stacked, Diastasis and Pelvic Floor Strength program. Start healing your diastasis and eliminating leaking in 8 weeks or less with our guidance.

4) Do you prefer working one-on-one, or have a high risk pregnancy, a severe diastasis or leaking that won’t quit? You might be a candidate to work with us privately. To find out, take this quick self assessment! If you qualify, you'll be invited to schedule a complementary Postpartum Strategy Session with us where we'll take a good look at what's not working in your repair process, and come up with a great plan just for you.