Simple Core Workout

It’s really important to include core exercises in your weekly routine. Not only will they help improve your running posture, they also strengthen the stabilising muscles that are so crucial for running and can help reduce your risk of injuries.

The key is to do each exercise with control. There are also options to progress several of the exercises when you're ready.

1. Bird Dog: 12-16 reps

2. Side Lying Leg Raises: 12-15 reps each leg

3. Dead Bug: 12-20 reps

4. Forearm Side Plank: 20-30 seconds hold each side

5. Glute Bridge: 12-15 reps

15 MIN CORE CIRCUIT

Complete 2 rounds and rest as much as you need

Note: Please stop if you feel pain in your lower back when doing any of the exercises.

Bird Dog

Bird Dog: 12-16 reps

Option 1

Option 2

Option 1

Start on all fours with your hands underneath your shoulders and knees under your hips
Slowly extend one leg straight behind you keeping your back stable and your hips level by engaging your abs.
Pause for a second then reverse the motion and repeat on the other side

Option 2

Same set up as above, but this time you will extend your opposite arm and leg keeping your back stable and hips level by engaging your abs.
Pause for a second then reverse the motion and repeat on the other side.
Focus on length rather than height.

Side Lying Leg Raises

Side Lying Leg Raises: 12-15 reps each leg

Lie on your side with your shoulders, hips and feet in a straight line
Lift your top leg up with your foot flexed and ensuring your hips stay level (you don’t want to be rolling your hips back as you lift)
At the top pause, and then slowly lower.

You want to feel your outer hip working during this exercise. If you start to feel down the side of your leg, then try not lifting the foot as high or move your foot back slightly as you lift.

Dead Bug

Dead Bug: 12-20 reps

Progression: Extend opposite arm and leg

Lie on your back with your arms by your side, but slightly off the floor, and your knees bent at 90 degrees.
Ensure your lower back is flat by engaging your abs, then slowly extend your right leg towards the floor (count to 3).
Pause for a second, then reverse the motion and repeat on the other side.
You want to feel your abdominal muscles working hard during this exercise

If you're not able to keep your lower back flat with your legs straight then bend your knees

You can progress this exercise by:

Raising your arms straight above towards the ceiling
Extending the opposite arm and leg (see photo)
Remember it's key your lower back stays flat

Forearm Side Plank: hold for 20-30 seconds

Option 1

Option 1

Lie on your side with your forearm directly under your shoulder and your knees bent at 90 degrees behind you
Engage your abs and then push your hips up ensuring your chest stays level (you want to avoid rotating towards the floor)

Option 2

Same as above, but instead of having both knees bent, straighten your top leg

Option 3

Straighten both legs so your feet are stacked

Option 2

Side Plank

Glute Bridge: 12-15 reps

Lie on your back, with your legs bent at 90 degrees and your feet flat on the floor.
Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Ensure your abs are engaged and you’re not overarching through your lower back.
Hold the position for 2-3 seconds, squeezing your glutes
Slowly lower, then repeat

Glute Bridge