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6 core exercises you can do in your living room

Want to run stronger? It starts with your core. Include 30 minutes of core work in your routine twice a week (on easy or cross-training days).

How to do this workout:

This simple core circuit can be done just about anywhere. If you don’t have a dumbbell for the reverse lunge, use a heavy book, or fill a milk carton with water. Try the following – do three sets of 10 reps for each move and add more sets as you become stronger.

Start with three sets of 10 reps and build up.

1Hamstring Curl

core workout for runners

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Works: Hamstrings, glutes, abs and lower back

Lie on your back, arms extended and feet resting on a Swiss ball. Raise your hips so that they, your back and your legs form a straight line. Then, with your feet on the ball, bend your knees to roll it toward you, then away. (If you don’t have a Swiss ball, use an office chair, or a chair with wheels, instead).

2McGill crunch
core exercises for runners

Works: Front and lateral abdominals

Lie on your back, knees bent. Place one hand under your lower back and the other on your stomach. Use your lower abs to lift your head and shoulders; the curve in your lower back shouldn’t change. Hold for 10 secs, then lower.

3Single-leg glute bridge
core workout for runners

Works: Glutes, hamstrings, abs and lower back

Lie on your back, knees bent. Straighten your right leg. Pressing through your left heel and with your core braced, raise your hips off the floor until they form a line with your back and the top of your right leg. Lower, then repeat.

4Straight-arm plank with jumps
core workout for runners

Works: Arms, core, inner thighs, glutes and calves

Begin in a high-plank position, arms straight, feet slightly wider than your hips and maintaining a neutral spine. Jump and move your feet into a narrow stance, then jump back.

5Reverse lunge with twist
core workout for runners

Works: Glutes, quads, core, shoulders and calves

Hold a light medicine ball in front of you. Step back with your right leg into a reverse lunge and, at the same time, twist your torso to the left. Rise, return to the centre and switch sides.

https://www.runnersworld.com/uk/training/cross-training/g28068722/6-core-exercises-you-can-do-in-your-living-room/

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