Next up in our series of gym work for runners we look at 3 exercises that will help to strengthen your core muscles. These exercises are, of course, not specific to running so you can do them if you run or don’t run!
For the purposes of this article we have chosen three quite simple, mat-based core exercises as follows:
1. Swiss Ball Rollouts.
This exercise focuses on the lower back, lower abdominals with a little bit of shoulders thrown in as well!
Aim for 2-3 sets of 8-10 reps each set, taking care to keep the hips and shoulders in line (diagonally) as you move forward and ensure you keep you bottom “tucked in ” on the way back. You should aim to engage your pelvic floor muscles throughout this exercise by just gently tilting your pelvis upwards.
2. Swiss Ball Knee Tucks
This one focuses on the same muscle groups as the ball rollouts but is a little tougher on the shoulders and lower back.
Again, aim for 2-3 sets of 8-10 reps performing each rep really slowly and concentrate on preventing your lower back from arching excessively
3. Lying Leg Lowers
Possibly the easiest of the three exercises to execute but that doesn’t make them any less effective. Leg Lowers focus specifically on the lower back and abdominal muscles so you can really be specific with this one and work those areas really hard.
Aim for 2-3 sets of 20 (10 on each leg) on these ones, and, again, don’t rush them!
So, these are just three very simple floor exercises that can be done to increase strength in your core area but there, of course, many more that we could have highlighted.
If you would like a bespoke set of core exercises tailored to your individual requirements simply get in touch and we would be happy to invite you down to our studio for a free assessment and programme