Core Exercises Every Runner Should Do

core exercises every runner should do —

beginner runner

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beginner runner

diet tips

runners diet

core exercises every runner should do

as a runner

here are some practical tips on core training

it's actually a complex set of muscles that extend beyond the six-pack

stretching from the diaphrag and pelvis to the hips and back

transverse abdominis—interval core muscles that wrap around your spine and sides

erector spine—your lower back muscles

deep abs help you run faster. if you have powerful rectus and transverse muscles—mainly the lower and deep abs — you'll be able to generate more speed and power as you push off the ground

cor muscles protect your lower back. research shows that a strong core reduce lower back pain and lower the risk of injury to this vulnerable area

hello six-pack abs. since your core includes all of the abdominal muscles working within your midsection

gaze at the floor while keeping your relaxed and stress-free

hold the plank position

this plank variation strengthens the obliques while building endurance throughout the core

your feet should stack on top of each other

balance plank

an advanced plank variation that builds strength and endurance throughout the body

assume a plank position

russian twists

russian twists are some of the best exercises

keeping your back straight

the superman exercise targets your lower back muscles

slowly lower your arm and leg

single-leg glute bridge

lie on your back

extend your right leg

dipping of the butt is allowed

begin by lying on your back

while engaging your core muscles and keeping your hips in contact

keep your back and legs aligned in a straight form

lift your left leg off bench and cross your knee under your body toward your right shoulder as far as you then return it to the bench and do the same

active your core

extend your legs so they're straight and your body forms a v shape

it's all-encompassing core move that works your deep inner core

begin by laying on your back

slowly extend your left leg straight while dropping your right arm over at the same time

another great move that keeps your core muscles strong

slowly lift your right leg and extend it straight back

regular crunches are too boring

spice them up

it's beginner-friendly

this is one of the best core exercises you do—and one of my favorites—targeting not only the usual abs but also the obliques and deep abs what's not to like

bring one knee up towards your armpit while straightening the other leg

rotate your torso as much as possible so you touch your elbow to the opposite knee as it comes up

begin by laying on your back; knees bent

continue alternating between legs

swiss roll-out

to perform the swiss roll-outs

do reps to complete one set

hold a and lie on your back

spider-man plank crunch

begin in a classic plank position

double mountain climber

do at least reps on each side to complete one set

do reps to complete one set

plank

do reps on each side to complete one set

bonus tip - how to become a better runner

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it helped me improve my running form

i'm also sharing of my favorite exercises to help take your core training and power to the next level

what exactly is the core

let's break down what the core is all

contrary to popular belief

the core includes the series of muscles that connect the pelvis

it involves five main areas

obliques—both the external and internal muscles on the sides of your abdomen

rectus abdominis—what most people assume when they hear the word “abs

other muscles include the glutes

the benefits of core training

why is core training so important

obliques help you keep form. the obliques are critical

this is especially true

maintain stability. when you neglect proper core work

overstriding in your gait

such dysfunction only lead to trouble down the road

core training workout

as a rule

to make the most out of your core training

the more muscle activation

the following beginner-friendly routine share exercises that consist of a mix of both abs-focused moves—like the classic plank—and com exercises that hit your core

perform each move

as you get stronger and fitter

at the gym

planks

i love planks

this tough isometric exercise hits every angle of the core

it also works on spinal stability

proper form

lie on your stomach and prop yourself up onto your toes and e ows

your toes should be hip distance apart

now lift and straighten your body

as you get stronger

side planks

just make sure you engage your obliques the time

no cheating allowed

proper form

up in the air

while lifting your body

hold the position

proper form

while keeping a straight line from your to toe

while holding the position

then return to position and lift your right leg off of the ground behind you

hold each new position

proper form

weight next to you

sit on the floor

pick up the weight and hold it at chest level

pause

keep alternating sides

superman

proper form

lie on your stomach

while holding this pose

this is an core exercise that mainly targets the glutes

proper form

while engaging your core

hold

continue

make sure to use form throughout the exercise

windshield wipers

also known as metronomes

it's also key

proper form

aim

avoid swinging too fast and using the momentum of the movement

this tough move will not only give your core a tough workout

scorpion planks also help you stretch out those your hip flexors and obliques

proper form

assume a push-up position

repeat

the boat

fantastic exercise to strengthen your erector spinae

proper form

begin by sitting up straight on the floor

next

hold the pose

reach your arms straight in front of you while keeping them parallel to the ground

dead bug

the dead bug is an awesome exercise

proper form

lower your left arm and right leg at the same time until they're hovering just above the ground

keep both knees hovering from the floor

engage your core and your body throughout the exercise

kneeling extension

proper form

begin by kneeling on all fours

activate your core muscles and slowly raise your left arm and extend it straight forward

hold the pose

repeat five times on each side

bicycle crunches

proper form

lie flat on the ground

next

as perform the movement

focus on moving through your core as you turn your torso

don't feel like you have to touch the e ow to knee

scissors kick

next

engage your abs throughout the exercise

aim

glute kickback

start by kneeling on the floor

next

the bridge

lay flat on the ground

next

then take three to five seconds to slowly lower back to the ground to complete one rep

mountain climbers

assume a push-up position

next

continue alternating

aim

the floor

that's one repetition

do three sets of reps each

cross-climber

assume a standard push-up position

be sure that your body is forming a straight line from to the ankles

that's one rep

aim

medicine v-up

that's the starting position

next

that's one rep

do three sets of reps each

next

make sure to engage your core

keep alternating sides

aim

get into a push-up position

next

aim

jump squats

assume an athletic position and stand as tall as you can

move into the next rep as soon as you land on the floor

aim

assume a standard push-up position

next

shoot

if you're looking to get the most out of your running workouts

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