How to Build a Stronger Core in 30 Minutes

May 30, 2025

Running isn’t just about the legs. A strong core is the engine room of your stride, stabilising your torso, protecting your spine, and transferring force efficiently with every step. It’s the unseen foundation of posture, pace, and power.

For Castore ambassador and certified trainer James Shirling, known to many as The London Fitness Guy , core strength is non-negotiable. In just 30 minutes, this targeted core circuit builds muscular endurance, deep stabilisation, and resilience. Ideal for runners, lifters, and hybrid athletes alike, it’s about training smarter — not just harder.

The 30-Minute Core Routine

Each movement is performed with intent, no wasted motion, no excess.

Complete the circuit below for one round, then repeat three to four times depending on ability and time available.

EXERCISE ONE

Hollow Hold – 30 seconds

Activate the entire anterior chain.

Lie flat on your back, legs extended, arms overhead.
Raise your shoulders and heels just off the floor and hold.

The goal: maximum tension, minimal movement.

EXERCISE TWO

Back Extensions – 30 seconds

Target the posterior chain.

Lie face down with arms crossed or extended.
Lift your chest and thighs slightly off the floor, hold at the top briefly, then lower under control. Key for posture and spinal support.

EXERCISE THREE

Leg Lifts – 30 seconds

Focus on lower abdominals and hip flexors.

Lie flat, legs straight.
Lift your legs to 90 degrees, then slowly lower without letting heels touch the floor.
Maintain core engagement throughout.

EXERCISE FOUR

Shoulder Taps – 30 seconds

From a high plank, tap your opposite shoulder with control.
Resist any rotation in the hips.

This trains anti-rotational stability and total-body control — key for efficient, upright running.

EXERCISE FIVE

Copenhagen Plank – 20 seconds each side

A game-changer for hip and groin stability.

Rest your top leg on a bench or elevated surface, lower leg hanging below.
Support yourself on your forearm and hold.
Repeat on the opposite side.

Castore Training

Engineered for movement, built to endure. The Castore Training Collection offers the structure, stretch, and breathability to meet every challenge — from strength work to tempo runs.