Do you like running? Many people do because it’s a great way to get in shape and stay healthy. However, if you’re not careful, you can injure yourself. Many common running injuries occur in our legs. One of the best ways to protect yourself is to strengthen your core muscles, as doing this will help keep your body balanced and stable, which is especially important when you’re running. What are good core strengthening exercises?
Plank Exercise
A plank is a static exercise that works the core muscles. It can be done with or without equipment and is a great way to strengthen your abdominal muscles.
To do a plank, start in a push-up position with your weight on your forearms and make sure your body is straight from your head to your heels, and hold for 30-60 seconds.
If the plank is too easy, you can increase the difficulty by raising one foot or arm off the ground.
Side Plank Exercise
The side plank exercise is an essential core stabilization exercise, often used to improve the core, hips, and shoulders’ strength and stability.
To perform the side plank exercise:
- Lie on your side with your elbow directly under your shoulder and prop yourself on your hand.
- Stack your feet on top of the other and press your hips off the floor.
- Hold for 30 seconds to 1 minute, and then switch sides.
If you find this exercise too difficult, you can start by performing it with your knees bent, and as you get stronger, you can progress to doing it with your legs straight.
Glute Bridge
The glute bridge is a simple yet effective exercise for strengthening the glutes. Glute bridges can be done with either no weight or added weight, depending on your ability and level of fitness.
To do a glute bridge, lie flat on your back, your feet flat on the ground, and shoulder-width apart. Bring your heels close to your butt, then lift your torso and upper legs into the air, extending your hips until your thighs and torso align with each other – your glutes should be fully engaged at the top of the bridge. Hold for two seconds, then slowly lower yourself to the starting position.
Glute bridges can be done as part of a warm-up or as part of a more intense workout, and for best results, aim to do three sets of 10-12 repetitions, and as you get stronger, you can add weight by placing a barbell or weight plate across your hips. Keep your core engaged and your glutes contracted throughout the exercise.
V Ups
V-ups are a simple and effective way to work your core. This exercise is done by lying on the floor with your legs and arms straight out in front of you. Keeping your abdominal muscles pulled in, lift your torso and legs towards the ceiling, then slowly lower them back down to the starting position. Be careful not to let your head and shoulders touch the floor as you lower yourself. Repeat this exercise 10-15 times, depending on your fitness level.
Russian Twist
A Russian twist is a challenging pilates move that works the abs, obliques, and glutes.
To do a Russian twist, sit on the floor with your knees bent and heels together. Hold your hands together in front of your chest and lean back a few inches while keeping your back straight. Twist your torso to the right, then to the left to complete one rep. Try to keep your hips still as you twist.
The Russian twist is an excellent move for sculpting a slim waistline. It also helps improve balance and stability. If you’re new to Russian twists, start with light or no weights and work your way up to heavier weights as you get stronger.
Butterfly Kicks
Butterfly kicks are an excellent exercise for your abs, glutes, and thighs. They are also a great cardio move that will help to increase your heart rate.
To do the butterfly kick exercise, you must start seated with your knees bent and your feet together. Then, place your hands on the floor beside you for support.
Then, slowly lift your feet off the ground, and extend them out in front of you. Keep your legs together, and make sure your toes are pointed.
Next, use your abs to curl your upper body off the floor. Keep your back straight, and don’t let your head drop down.
Finally, use your glutes and thighs to kick your legs out to the side. Again, keep your legs straight, and make sure your toes are pointed.
Bring your legs together and slowly lower them down to the starting position. Repeat the move for as many reps as you can.
Wipers
Wipers are an excellent exercise for your abs, glutes, and thighs. They are also a great cardio move that will help to increase your heart rate.
To do the wipers exercise, you must start seated with your knees bent and your feet together. Place your hands on the floor beside you for support.
Then, slowly lift your feet off the ground, and extend them out in front of you. Keep your legs together, and make sure your toes are pointed.
Next, use your abs to curl your upper body off the floor. Keep your back straight, and don’t let your head drop down.
Finally, use your glutes and thighs to kick your legs out to the side. Again, keep your legs straight, and make sure your toes are pointed.
Bring your legs together and slowly lower them down to the starting position. Repeat the move for as many reps as you can.
Both exercises are great for toning your abs, glutes, and thighs and increasing your heart rate. So which one should you do?
The butterfly kick is a great exercise to start with. It’s easy to do and doesn’t require any equipment. You can also do it anywhere, so it’s perfect for when you’re short on time.
If you want something a little more challenging, try the wipers. They will work your abs, glutes, and thighs harder than the butterfly kick. But remember to start slowly and build up to more reps as you get stronger.
Final Thoughts
We’ve looked at some great core exercises for runners. If you want to increase your running performance, make sure you add these exercises to your routine, and these moves will help keep your abs and glutes strong, which will, in turn, help power you through your runs. Comment below if you have any questions or favorite core exercises of your own!
