Plank

Running Core

Good running posture means more efficient running and improved fitness.
Work on strengthening the core with the following exercises –

The Plank
Rest forearms and toes only on the floor, keeping the body rigid and the core engaged.
Ensure the your hips and lower back do not sag or rise above the level of the shoulders.
Hold for 30 -45 secs repeat….

Floor bridge
Lying on your back with your feet flat on the floor and knees bent.
Lift the hips until you have a straight line between shoulders and knees.
Extend one leg and hold for 10 secs.
Return to the lower position and repeat 15 times.

Supine Marching
Lie on your back while pressing your lower back into the floor.
Lift your legs with knees bent to 90 degrees.
Slowly lower one foot towards the floor but hold just off the floor.
Hold for 5 secs the return and repeat with opposite leg.
Complete 20 reps ensuring the lower back does not lift from the floor.

Roi Larrett-Lead Coach@Sittingbourne.

09/02/2011