Get the Right Mix of Strength and Stability: with 5 essential core exercise for runners

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.

Catch up more articles on core exercises running on The News Door