Quick Core Workouts

 

According to running bio-mechanics expert Michael Fredericson, Ph.D, 90% of runners have weak abs leading to faulty running patterns impacting efficiency and more importantly increasing the chance for injury. Whether running for fun, fitness, or to be fast, efficiency is key. Having a strong core plays an important part in translating the power of the legs to propelling the entire body forward through space. The deep abs, made up of the transversus abdominis (TVA) and internal obliques, are the keystone for core stabilization. Having weak abs can easily translate into “running funny” with too long or too short of steps, or a pelvis that swings from side to side.  http://www.fitsugar.com/Why-Strong-Core-Helps-You-Run-Faster-2831189

Below you will find a link to a website which offers a quick core routine. 

http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/Quick-Core-Workout.htm

If you are time crunched focus on:

  • Plank
  • Side plank
  • V-Sit
  • Bicycle Crunch
  • Bridge
  • Single leg bridge

With all these exercies you gradually increase the difficulty and intensity of this movement, by increasing the length of time you hold the position and ultimately making them dynamic ie alternate lifting one arm out in front of you while maintaining your posture for 10 seconds and repeating on the other side. You can do the same with each leg, by lifting your foot up and holding that position for 10 seconds and repeating on the opposite leg.

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