Esseпtial core exercises for rυппers iпclυde
How to do these exercises: You should prepare an exercise mat to perform the exercises. Each exercise is performed for 50 seconds, resting 10 seconds between movements. Do it for 2-3 times.
1. Alternating Bird Dog
This at-home core exercise not only improves core strength, but also stabilizes the pelvic region.
- First kneel on the floor, 2 hands on the floor with the hands perpendicular to the shoulders.
- Next, raise your right arm and left leg parallel to the floor.
- Then bring your right elbow and left knee toward your chest so that they touch each other. Then straighten back to the original parallel position.
- Lower your arms and legs to a kneeling position and switch sides.
2. Bear Plank Hold
Clayton says this move will strengthen the core muscles for more stability and balance when you’re running on the road.
Start by kneeling with your hands on the floor and your spine naturally straight, knees square at the base of your hips and wrists perpendicular to your shoulders.
Keeping your back flat, use your core muscles to lift your knees a few inches off the ground so you balance on your palms and toes. Hold for four seconds, then lower your knees to the ground and repeat.
3. Supported Side Plank With Hip Dip
Here’s another core at-home workout that will aid stability, along with increasing burning in your obliques (or obliques). Practicing plank variations is a great way to build strength in the deep core of your abs, protect your spine, and help you maintain a straight posture while running.
- Begin lying on your left side, left forearm on the ground with elbows in line under shoulders.
- Stack over shoulders, hips, knees and feet. Cross your right leg in front of your left, bend your right knee and place your right foot on the floor.
- Squeeze your abs and lift your hips up, forming a straight line from your head to your heels. Hold still for a few seconds. If you feel stable, slowly dip your hips into the floor. Then lift them back up.
- Repeat the action.
4. Dead Bugs
Practicing this core exercise helps you build stability, as you need to learn how to keep your torso stable while your limbs move — just like when runnin
- Lie on your back on the floor, raise both legs, knees bent 90 degrees, and lie flat on your body.