Want to improve your running form? Stop doing crunches and start doing renegade rows!

Though this exercise is one of the hardest core exercises you can do, it's also one of the most effective. Renegade rows force your core muscles to do their primary function, stabilization.

Do renegade rows twice a week, 3-5 sets, 8-16 reps. You can watch your progress with this exercise by keeping track of the weight of the dumbbells you are using, gradually increasing the weight as you get stronger.

How to execute this exercise:
- Get into a pushup position with your hands on the dumbbells.
- Keep your spine rigid, with little to no movement of the pelvis.
- Squeeze your butt and abs throughout the movement.
- When doing a rowing motion, always use your back muscles and not your biceps.

Want to get more tips like this? Sign up below and every week we'll send you one short but effective idea that can help you improve your performance.

We also share loads of tips and insights across Twitter, Pinterest, Instagram and Facebook, join us and come and say hello!