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6 Health & Injuries

Runners World, Part of the Hearst UK Wellbeing Network?

By Jane McGuire
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Sure, all runners need to work on their core, but if the gym is shut, or you don't want to spend a fortune on a membership just for strength training, try working these six core exercises into your post-run routine for a complete core workout. All you'll need is a pair of hand weights to follow this six exercise plan, by Bootcamp Pilates instructor Zoe Shelley.

1

Glute bridges

home pilates workout

(a) Lie on your back, knees bent. Pushing down with your heels, lift your hips till you have a straight line from your knees to shoulders.

(b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down.

Do: 4 Who said building your core needed a gym membership.

2

Lunges & biceps curls

home pilates workout

(a) Get into a lunge position, with a 90° bend in each leg. Lift your back knee an inch off the floor and hold.

(b) Perform bicep curls with dumbbells throughout.

Do: 30 secs per leg; 4 sets total. Rest as needed between sets.

3

Mountain climbers

pilates workout home

(a) essential moves for your deep core.

(b) Making sure your hips don’t notice, bend one knee at a time as far into your chest as you can. Go fast!

Do: 30 secs maximum effort, followed by 30 secs rest. Repeat 4 times.

but if the gym is shut, or you dont want to spend a fortune on a membership just for
4

Thrusters

home pilates workout 

(a) standing ab exercises for core strength.

(b) These are the ab exercises you shouldnt be doing.

Do: As many as you can in 20 secs, then rest for 10 secs. Repeat 8 times.

5

Rotating planks

pilates workout runners 

(a) Start in a low plank. Lift up your right hand, rotating onto your side so you are in a side plank (your feet will turn slightly, too).

(b) Hold for 3 secs before returning to centre. Repeat on the other side.

Do: 4 sets of 10 rotations (5 planks on each side).

6

Hundreds

home pilates workout 

(a) Lie on your back, legs straight out at 45°, head and shoulders lifted off the floor.

(b) Hold your arms by your sides and pump them vigorously. Inhale for 5 pumps, then exhale for 5.

Do: 100 pumps total.

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Stand tall, dumbbell in each hand, and place the weights on your shoulders. Squat down

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These are the ab exercises you shouldnt be doing

but if the gym is shut, or you dont want to spend a fortune on a membership just for
but if the gym is shut, or you dont want to spend a fortune on a membership just for