Basic Core Strengthening Session #3

Equipment: Nil

Venue: Where ever you like

Warm Up:

1. Gradually increase from a brisk walk into a very light jog for 5 minutes.
2. Stretch your Hip flexors, Lower back, Gluteus Maximus, Groin for 2-3 seconds each stretch.
3. Now it's time to learn how to correctly activate those core muscles;
3.1 Lying on your back with knees bent, feet on the ground. Trunk completly relaxed.
3.2 Exhale, whilst drawing your belly button in towards your spine, hold this position for 10 seconds and continue to breathe. It's important that your not allowing your outer abdominal muscles to do all the work, monitor the appearence of these muscles if they are tense, relax and start again. Remember to continue breathing!!
* During the session if you are asked to activate your core, repeat step 3 of the warm up.

SESSION:
Exercise One -
1. Practice activating your core, tensing your deep abdominals and holding it for 10seconds at a time x 5.

Exercise Two - PLANK
1. Laying on your stomach, support your upper body on your forearms.
2. Activate your core muscles, creating a srtong bridge/plank form with your torso and legs
3. Ccome up onto your toes. You should now have your forearms and toes being the only point of contact on the ground.
*Ensure you are maintaining a straight line from shoulders through to ankles - avoid sagging the hips or arching them.
Duration: 40 seconds

Exercise Three - BACK EXTENSIONS
1. Lying on your stomach. Position your finger tips behind your ears.
2. Concentrating on your lower back, contract your lower back muscles whilst simultaneously raising your chest and thighs slightly off the ground.
3. Lower back to the ground under control
Duration: 40sec

Exercise Four - PLANK SPLITS
1. Start in the raised push up position. Maintain a strong core and stable posture.
2. Simulatneously jump you feet apart, ensuring your hips stay in the at the same level as when you commenced the exercise.
3. Jump your feet back into the centre - starting position.
Duration: 40 seconds.

Exercise Five - SINGLE LEG BALANCE
1. Stand up and balance on your right leg. Ensure your core muscles are active for balance.
2. Position your opposite hand - left - in the centre of your chest.
3. Abduct your leg - move your leg away from the centre of the body, whilst moving your hand in the opposit direction.
4. Return back to the centre without touching your foot on the ground (balance!!)
5. Repeat on the other side.
Duration: 20 seconds each side

Completing the above exercises once = one circuit.Once you have completed your first circuit, have a 2 minute rest. Repeat the above a further 2-3 times rest for 2 minutes at the end of each circuit.

HAPPY TRAINING RUNNER'S!!

Comments

[Cliff]

Great article. Hope to read more training tips soon. Keep up the good work