Then there are things like your core muscles which you absolutely do not ought to ignore when you are a runner.
If you want to boost your performance don’t just concentrate on strength and stamina. But focus on your core you can get the most out of every step with a solid core. core exercises running can help you strengthen your core.
Many runners underestimate the advantages of running with good abs and a solid core.
With the addition of a set of core exercises running to your routine, you can remain healthy when you’re running, balance your body, and improve the shape when you get tired.
Here’s a list of 5 essential core exercises:
Bicycle crunches
- Lay face up on a mat and put your hands behind your head.
- Engage your abs, raise your head, and direct your right elbow to meet your left leg. Hold the position for 30 to 60 seconds.
- Fall back to the starting point and repeat the crunch from the left knee to the right elbow.
- Raise the right leg two to three inches off the ground.
- Ensure your lower back flat on the mat and is not raising during the exercise.
Leg lifts
- Lie down perpendicular to the ground, on your back, with legs stretched over you.
- Using your lower abs to lift your bottom off the ground with your arms on your ground for support.
- Lift your right leg eight inches off the ground and hold it for two or three seconds to retain a stable core.
- Do not push your legs towards your head.
Lunge and twist
- Stand straight with your legs apart, keep your back straight, and engage your core.
- Open your arms to the sides, stretch to your shoulder level with your palms facing forward.
- Step forward into the lunge position with your right leg. Make sure your right knee isn’t going past the tip of your shoe.
- Twist your torso and shift the upper body to the right hold the position in place for two seconds.
- Relax, go back to the position, and repeat alternative sides.
Single leg glute bridge
- Lie with your legs bent and your feet flat on the ground.
- Engage the core and bring the glutes up to the ceiling raise your hips until your elbows are straight to your knees.
- Extend one leg straight, hold it for thirty seconds.
- lower it back to the ground and repeat on the other foot. Make sure that your hips do not dip when you are performing the exercise.
- Keep your body in a straight line. Then hang down below.
Bird dog
- Get on all fours, place your hands directly under your hips.
- Lift your arms and stretch the opposite arm and leg parallel to the ground while your back and pelvis remain steady.
- Bend your knees at 90 degrees and stimulate your glute muscle and tighten your core.
- Hold the position for several seconds and switch sides.
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