SOS Rehydrate Top Tips: Its all in the core!
Our resident fitness guru Sean Bartram of Core Pilates and Fitness gives us his guide to the best core exercises for runners:
- Plank – Planks are a simple and effective core stability exercise; Planks will strengthen your abs, eretor spinae (the muscles that run up & down your spine), chest, shoulders, quads, and hamstrings. Hold a Plank for 1-minute, rest for 3 seconds and repeat x 4. If you want to supercharge your planks, try lifting the opposite arm and leg for 2 seconds and alternate for the duration of the plank hold.
- Hollow Rocker – Start by lying with your back on the ground, arms & legs fully extended. Lift your arms & legs off the ground, and attempt to curve your back so that your whole body makes a smooth “bow” shape. This is the basic “Hollow body” position. Then, begin rocking back & forth. Most people initially struggle with rocking because of a “flat” spot at your lower back caused by a posterior tilt of the pelvis and arch in the low back. Engage your lower abs to round out the lumbar arch. Perform Hollow Rocker for 30 seconds, rest 30 seconds and repeat x 4.
- Clam Shells – Place a theraband around both legs juts below the knees. Lie on your side on the floor, with your hips and knees bent 45 degrees. Right leg on top of the left leg, heels together. Raise your upper knee as high as you can without moving our pelvis or allowing your bottom leg to lift from the floor. A useful tip is to do this with your back and butt juts off a wall so that you can easily identify if you are “rocking” your hips backwards as you open. Perform 20 clamshells on each side.
- Pelvic Peel – Beginner – Lie flat on your back with knees bent, feet flat on the floor and both arms by your sides, palms facing down. Squeeze glutes, push down through heels and elevate hips until your body forms a straight line from shoulders to knees. Hold for a count of 3 and slowly release hips to the floor. Repeat x 20. Intermediate – elevate one leg, perform 10 single leg pelvic peels per side paying particular attention to not rotate your hips. Advanced – Place a padded straight bar across your hips with approximately 30-50% of your body weight on the bar and lift and lower the hips as per the beginner pelvic peel.