The Best Core Exercises For Runners

5 Moves to Work Your Core

September 8, 2012

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by Susi May 6

Glute Bridge With Marching

This move teaches you to stabilize the pelvis as the legs move and is great for runners and for preventing low back pain.

Level: Intermediate

Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
Do two sets of six reps.

Works: glutes, hamstrings, spinal muscles in lower back

If this is too challenging, try this beginning bridge exercise.

Photos courtesy of Core Performance Women (Penguin)

3 / 7

by Susi May 6

Glute Bridge With Marching

This move teaches you to stabilize the pelvis as the legs move and is great for runners and for preventing low back pain.

Level: Intermediate

Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up. Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees. Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
Do two sets of six reps.

Works: glutes, hamstrings, spinal muscles in lower back

If this is too challenging, try this beginning bridge exercise.

Photos courtesy of Core Performance Women (Penguin)

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6 Comments

Gus2496816 1 year 7 weeks

Great tips guys! It's so tough looking around for good information on how to get a six pack. I have found http://core-exercises.org to be another great resource in finding out which ab workout methods really work!

Delicious Diets Design 1 year 10 weeks

There are numerous methods to build your core applying instability for example use of a workout ball, an instability board or just with your body, such as a side plank posture. Other methods to build core strength are by Pilates, yoga and dance. But don't forget though these workouts are great for flexibility and strength and building muscle they aren't all cardio workouts (except for dance), which your body needs as well. http://deliciousdietsdesign.com/