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Core workout for Runners

                      10 Core Exercise For Runners 


Everyone Know that to improve your running you have to run. People start running 5 Km or 10 Km to improve there running but it is not working because they skip the core workout not only running. Core exercise very helps fully because it actually helps your running and prevent injuries. All the runners know about the core exercise but they're not sure when to do these workout or what to do.





Many people think that core means abs, It includes your glutes, hips, lower back, hamstrings and oblique muscles. By practicing core exercises runners should target these areas in order to prevent running injuries and improve there running performance. So there is some core exercise which helps you to increase your running performance as well as keep you away from injuries.


1. Modified Bicycle 

Firstly lie on your back and hold one leg up in the air. Your thigh should be perpendicular to your body and your shin parallel to the ground. Hold your other leg 2 or 3 inches off the ground. Hold for several seconds and switch the legs. Make sure that your lower back is in a neutral position during the entire exercise. You can put one hand on the small off your back to gauge this make sure your back neither press down or lift up from your hand.

2.Plank


Lie on your stomach and prop your weight on your forearms and toes. Keep a straight line from your head to your feet and hold this position min 30 sec.

3. Bridge


Lie on your back with your feet flat to the ground. Lift your hips so there is a straight line from your shoulder to knees. Extend one leg straight out and hold for a second, then put it back to the ground and repeat. Make sure your hip doesn't dip and don't allow your butt to sag to the ground.

4. Side Plank


On your side, lift your body so your weight is laying on one lower arm and the side of one foot. There ought to be a square corner to corner line from your make a beeline for feet. I generally complete 10 parallel leg raise amid the activity as a propelled type of this activity.

5. Supine Led Lift


Lie on your back with your weight on your elbows and heels. Lift your hips and keep a straight line from your toes to the shoulder, Lift one leg about 8 inches from the ground, hold this leg for several seconds and repeat same with the other leg.

6. Lateral Leg Raise

Lie on your right side with a theraband around your ankle lift your leg about 45 degrees in a controlled manner than lower. Repeat this same with the other side.

7. Hip Thrusts


Lie on your back with your weight on your upper back. Your legs will be bend at the knee. Lift one leg so your weight is on one leg and you back. Lower your butt almost to the ground and thrust upwards by activating your glutes. This exercise is good for glutes strength and hip stability.

8. Pistol Squats


This is a simple one leg squat. The key of successful pistol Squarts to stay upright, keep the motion slow and controlled, and make sure your knees do not collapse inwards.

9. Hip Hikes 

Stand on your right foot. With your pelvis in a neutral position, drop the left side so it is several inches below the right side with your pelvic bone. Activate your right hip muscles and lift your left side back in a neutral position.

10. Iron cross 

The dynamic stretch will help you feel loose after the previous strength exercise. Lie on your back with your arms out at your side and swing your right leg over your torso and up to your left hand.






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