article-5_core_exercise

5 core exercises no runner should skip

In Articles by ardevio

Running workout without strength training increases injury risk in the long term. Sato and Mokha (2009) conducted a study identifying the effectiveness of core strength training on improving athletic performance. The results have shown faster times in the 5000 m runners after 6 weeks of core body exercise compared to the control group. Many more studies have been carried out in this field, only to prove how important core strength training is, so start with this 5 core exercises. Today.


article-5_core_exercise

1. Plank

Lie face down on the floor and prop your weight on the forearms and toes. Your elbows should be under your shoulders, the head relaxed and looking into the floor. Lift your torso, hips and legs and keep your body in a straight line for 10 seconds. Work it up to 30, 45, and 60 seconds. Then do the same while lifting one foot.

2. Bicycle crunch

Lie on your back. Make sure your lower back always stays on the ground during the exercise. Put your hands behind your head. Start bending your knees to a 45-degree angle, like you were cycling. When the left knee is bent, touch it with your right elbow, and then the right knee with your left elbow. Repeat slowly from 10 to 15 times on each side, and do not pull your neck with the hands.

3. Bridge

Lie on your back, hands by your sides. Bend the knees towards your bottom with your feet under the knees. Raise your hips to create a straight line from knees to shoulders and hold it for 20 to 30 seconds. When the exercise gets to easy try out the one-leg bridge: in the bridge position extend one leg while maintaining the hips posture.

4. Superman

Lie face down on the floor, your arms stretched above your head, like superman. Raise your left arm and right leg about five inches off the floor, hold for 3 seconds and repeat with the opposite arm and leg. Make 10 repetitions on each side.

5. Lunge with twist

Step forward with your left foot into a lung position, the knee shouldn’t bend over your toes. Hold a ball in front of you, with elbows bent about 90 degree. Slowly twist your upper body to the left, your hands following your belly. Move back to centre, step forward with the right foot and twist to the right side. Continue for about ten steps, then pause and do another set.