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How To Yoga Working Out Running

The Best Core Exercises For Runners

5 Moves to Work Your Core

September 8, 2012

Glute Bridge With Adduction and Knee Extension

6 / 7

by Susi May 6

Glute Bridge With Adduction and Knee Extension

Get those lazy inner thighs fired up and participating in stabilizing your pelvis with this move.

Level: Intermediate

Begin on your back with feet about 12 inches from your bum and hands by your sides. Place a pillow between your knees. Press heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
Hold the bridge while you straighten your left leg. Do not allow the pillow to drop. Keep your pelvis and back stable.
Lower the left leg, placing the heel on the floor. Repeat with the right leg. This completes one rep.
Do two sets of 6 reps.

Works: Primarily the glutes, but also hamstrings and inner thighs

If you find this exercise too challenging, here is a beginning exercise: bridge with pillow squeeze.

Photos courtesy of Core Performance Women (Penguin)

6 / 7

by Susi May 6

Glute Bridge With Adduction and Knee Extension

Get those lazy inner thighs fired up and participating in stabilizing your pelvis with this move.

Level: Intermediate

Begin on your back with feet about 12 inches from your bum and hands by your sides. Place a pillow between your knees. Press heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
Hold the bridge while you straighten your left leg. Do not allow the pillow to drop. Keep your pelvis and back stable.
Lower the left leg, placing the heel on the floor. Repeat with the right leg. This completes one rep.
Do two sets of 6 reps.

Works: Primarily the glutes, but also hamstrings and inner thighs

If you find this exercise too challenging, here is a beginning exercise: bridge with pillow squeeze.

Photos courtesy of Core Performance Women (Penguin)

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6 Comments

Gus2496816 1 year 8 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 11 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/