StrongerRunners : run, be strong

WOW(Workout of the Weekend)

 

This weekend’s workout is core-centric. Runners need strong cores. The stronger the better.

I have used this core workout with great success, and I like trying to do it 3-5 times a week.

You can try it over the weekend and hopefully continue using it 3-5 times a week.

Core-centric Workout: 10 minutes

Do each exercise for 45 seconds, rest 15 seconds between each exercise. Unless otherwise directed.

In and Out: In a V-like sitting position, first wrap your legs with your arms. Quickly open yourself up by moving your arms out to your sides and extending your legs out in front of you. Bring them back in and repeat.

Bicycles: Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest. Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee. Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee. Alternate sides in a pedaling motion.

The Hundred: Lie flat on a mat with your legs squeezed together and arms by your side. Lift both legs a few inches off the mat. Raise your arms, reach them forward over your thighs and pump your arms up and down with energy as you breathe in and out. Take a long, steady inhale for five pumps and a long steady exhale for five pumps. Do 100 arm pumps.

Scissors: Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor. Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground. Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor.

Oblique V: Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit. Place your left hand behind your head. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.

Planks: Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended, and toes tucked under. Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms, and toes on the ground. Avoid arching your lower back, shooting your hips upward, or shrugging your shoulders.

Cross Crunch: Lie flat on your back and bend your knees about 60 degrees. Make sure your feet are flat on the floor and place your hands loosely behind your head. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time.

Toe Touch: Lie on your back with your shoulders lifted up off the ground. Your legs should be pointed straight up with soles toward the sky. Raise your arms up toward your toes. Now you will use your upper abs to perform a crunch-like motion to lift your shoulders and torso up and touch your toes with your finger tips. Hold an upper ab muscle contraction at the top of the motion for a count of two, then lower down towards starting position. Repeat.

 Side Plank: Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other. Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor. Hold. Repeat on other side.

Russian Twist: Sit with your legs together and your feet out in front of you, raise your feet a few inches off the ground and lean back so that your back is at about a 45º angle from the ground. Twist your upper body to the left until your hand nearly touches the ground, then twist back the other way until your right hand nearly touches the ground.

 

 

 



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