6 Core Stability Exercises For Stronger Running
Strength work is just as important as cardio, and these moves – designed by Becca Pace, a trainer for the Barre Harmony program at Daily Burn – work your hips, hamstrings, and glutes while improving balance (key to a stable core). “For runners, that means fewer falls on mixed terrain,” Pace says. And guys: This barre-inspired workout isn’t just for women. “It’s great for men, too, because it works stabiliser muscles that may be weak or tight – that happens regardless of gender,” she adds. Grab a towel to get started.
1. Second Position to Lunge
Stand with feet more than hip-width apart, toes pointed out. Extend arms to sides, palms forward. Lower into a plie squat. Lift halfway, pivot feet to the left (upper body follows), and lower into lunge. Lift halfway, pivot to front; switch sides. Do 8 reps.
2. Bridge Swing
Lie face up, heels near butt. Squeeze glutes and drive hips up. With weight in left heel, lift straight right leg toward ceiling. Lower leg to hover just above floor, then swing leg out to side 45 degrees. Bring leg back in front and continue reps. Do 8 reps; switch sides.
3. Plie Oblique Crunch
Stand with feet more than hip-width apart, toes pointed out. Extend arms to sides, palms forward. Lower into a plie squat, then bend left at the waist, bringing right arm toward ceiling and left hand behind calf. Return to center; switch sides. Do 4 reps.
4. Single-Leg Walk-Outs
Lay a towel down; stand at the back and slightly extend one leg back. Bend forward, place hands on floor, and walk the length of the towel with hands (keep back leg lifted). Pause in a plank, then walk hands back toward feet. Roll your body up. Do 4 reps; switch legs.
5. Scissor Abs
Lie face up on floor, legs extended. Press lower back into the floor and lift legs straight up toward ceiling. Point toes and lift head and shoulder off the ground. At the same time, grab the back of one leg as the other leg lowers. Quickly repeat on other side. Do 16 reps.
6. Side to Cross Lunge
Stand with feet hip-width apart. Step right foot out, bend knee, and sit hips back as you lower into a lunge, hands together. Drive off right foot to return to start; step right foot back and across left leg, lowering into a cross lunge. Do 8 reps; switch sides.