Core strength workout recommendations

Tom Joad

Apologies if this has been done before - had a quick search but found nothing.

Basically want to do a bit more work on core strength and was looking for recommendations for core strength workouts with little or no gym equipment.

Any advice appreciated.

username123

Physio last year advised me to do:

Plank
Side Plank
Shoulder bridge

as part of a rehab program including core strengthening. Youtube will show you the correct way to do any of them. All that was required was a mat.

average_runner

I bought the mcmillan dvd's from his website. I have to say they are very good and easy to follow. Need to get back into them again after dublin.

Pisco Sour

To really get the best out of yourself then some gym equipment will be needed (for chin ups, and other upper body stuff like Bench Press), but assuming you have no equipment then the following routines can be done:

1) Squats - You can do this free, but for technique I find box squats better. Google box squats. Start off with maybe 2 sets of 8. But the better you get you'll need to have weight on your shoulder.

2) Crunches - Just lie on the ground and start off with 5 with your feet on the ground, 5 with your feet raised, 5 with your feet pointed above your head, 5 with your feet raised and then 5 with your feet on the ground all without stopping.

3) Step-ups - If you can find something sturdy to do this with then go for it. 20 or 30 to start with (10 or 15 on each leg).

4) Clap push ups - This is a good upper body workout if you dont have weights available. Basically push ups but you clap your hands together before you fall to the ground.

5) One legged squats - If you can find a safe place to stand about 3 feet off the ground then you can lower your leg down and push back up. This is tough and I wouldnt go into this straight away. I only started that recently and do 8 on each leg.

6) Heel raises - These are pretty good for strengthening the calves. Holding dunbells while doing it would be beneficial, but you could do one legged heel raises to simulate this increased effort.

7) Lunges - Again a good one to do. Start at 15, build up to 30, but then you will need dunbells to keep progressing.

8) Side sit-ups - This is a great one to do. Google it for a proper video as it is hard to describe. Tough as hell starting off but great for building strength in the core.

I'm far from an expert but have been in the gym twice a week since May and these would be among the exercises I do, and my strength has increases about a tenfold in that time.

Best of luck.

wrstan

There are almost limitless resources on the web, the challenge can be finding the exercises that are right for you and your running goals. I suggest try out a reasonable number of core strength exercises that have been identified as specifically enhancing running and then narrow it down to maybe 5 to 8 exercises that you can incorporate into a routine of about 15 minutes targetting each of your core muscle groups and that you can do maybe twice a week.

Runnersworld.com has some great resources on their web site, search for core exercises in the vides -> training section as a start. This is also a good article by Lolo Jones: http://www.runnersworld.com/article/0,7120,s6-238-263--13030-1-1X2X3X4-5,00.html

Here's 3 more links with core exercises for runners, you can see the overlap:
http://www.fitsugar.com/Best-Core-Exercises-Runners-7102627
http://www.pfitzinger.com/cc.shtml
http://www.active.com/running/Articles/3-Best-Core-Exercises-for-Runners.htm

RacoonQueen

Squats
Lunges
Single leg lunge
Plank + all variations
Bridging + all variations
Med ball chops
Squat to press
Reverse strides
Med ball walk
T-roll

Medicine ball and some light hand weights are all you need for all of the above and maybe a stability ball for briding/progressing the plank

Tom Joad

Thanks a million for all the replies folks - much appreciated -a lot of food for thought.

Tom Joad

Pisco Sour wrote: »

To really get the best out of yourself then some gym equipment will be needed (for chin ups, and other upper body stuff like Bench Press), but assuming you have no equipment then the following routines can be done:

1) Squats - You can do this free, but for technique I find box squats better. Google box squats. Start off with maybe 2 sets of 8. But the better you get you'll need to have weight on your shoulder.

2) Crunches - Just lie on the ground and start off with 5 with your feet on the ground, 5 with your feet raised, 5 with your feet pointed above your head, 5 with your feet raised and then 5 with your feet on the ground all without stopping.

3) Step-ups - If you can find something sturdy to do this with then go for it. 20 or 30 to start with (10 or 15 on each leg).

4) Clap push ups - This is a good upper body workout if you dont have weights available. Basically push ups but you clap your hands together before you fall to the ground.

5) One legged squats - If you can find a safe place to stand about 3 feet off the ground then you can lower your leg down and push back up. This is tough and I wouldnt go into this straight away. I only started that recently and do 8 on each leg.

6) Heel raises - These are pretty good for strengthening the calves. Holding dunbells while doing it would be beneficial, but you could do one legged heel raises to simulate this increased effort.

7) Lunges - Again a good one to do. Start at 15, build up to 30, but then you will need dunbells to keep progressing.

8) Side sit-ups - This is a great one to do. Google it for a proper video as it is hard to describe. Tough as hell starting off but great for building strength in the core.

I'm far from an expert but have been in the gym twice a week since May and these would be among the exercises I do, and my strength has increases about a tenfold in that time.

Best of luck.

This is more or less the programme I have been looking for - am not adverse to spending a few quid on some dunbells - what kind of weight ranges should I be looking at?

heffsarmy

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

thebouldwhacker

Thanks heff, what's the deal with his kit though, esp the marge Simpson necklace...