My Three Favorite Core Exercises as a Runner

Since I’m not currently training for a race, I’ve been focusing on my strength work and specifically my core. I’m doing two core specific workouts a week plus some core work is part of my strength training works. So today I am sharing my favorite core exercises that I love when they come up in my workouts!

High Plank

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  • Lie face down in a push-up position. Keep your palms on the floor next to your  shoulders and your feet flexed with the bottoms of your toes on the floor.

  • Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.

  • Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

  • Hold for at least 10 seconds and lower yourself back to the floor.

Bicycle Crunch

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  • Lie flat on the floor with your lower back pressed to the ground

  • Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

  • Now switch sides and do the same motion on the other side to complete one rep.

Half Boat Pose

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  • Begin in a seated position with your knees bent and your feet flat on the floor.

  • Lift your feet off the floor. Keep your knees bent at first. Bring your shins parallel to the floor.

  • Balance on the sit bones.

  • Hold for 10 or more seconds

One quick core workout I do using these three moves is:

  • 3-4 sets of high plank (holding 30-45 seconds each time)

  • 3-4 sets of bicycle crunches

  • 3-4 sets of half boat pose (holding 30-45 seconds each time)


 

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