Your core muscles are comprised of the postural muscles, which are the muscles of the hips, back, and stomach. These are the muscles that help us stand upright, distribute the stress of bearing weight on two legs, and transfer energy. Core muscles are especially important in distance running when fatigue sets in during the latter stages of a race. The stronger we are, the longer we can hold our running form.
Here are some simple exercises to help strengthen your core.
- Basic Plank. Hold for 30 seconds, relax, and repeat. Gradually increase the number of repetitions and how long you hold the pose.
- Side Plank. Hold for 30 seconds, relax, and repeat. Gradually increase the number of repetitions and how long you hold the pose.
- Superman Pose. Lie face down and raise one arm off the ground and hold for 20 to 30 seconds. Release and raise the other arm. Now move to your legs, raising one leg off at a time. Next, raise one arm and the alternate leg off the ground. Then raise both arms off the ground at the same time and then both legs at the same time. The advanced pose is holding both arms and legs off the ground at the same time. Hold each pose for 20-30 seconds, relax, and repeat.
- Abdominal Crunches. Lie on your back with your knees bent and bring your chest to your knees. Keep your shoulders and chin raise. Repeat for desired amount of crunches.
- Abdominal Crunches With Twist and/or Bicycle Legs. Do the abdominal crunches from step 4 but add a twist to engage your oblique muscles. Keep your knees bent with feet on the ground. Bring one shoulder to the opposite knee. Bicycle legs are when the knees are bent and the feet are off the ground and bring the opposite shoulder to knee at the same time, alternating legs to elbows.
If you are a runner and have a foot problem, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Newington
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