Core Workout

This workout helps our running as it focuses on unilateral (one sided) core exercises which can help to isolate and correct muscular imbalances.

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

1. Bird Dog: 8-12 reps each side

2. Single Leg Tap Backs: 15 reps each leg

3. Shoulder Taps: 12-20 reps alternating

4. Side Plank Hold: 20-30 seconds hold each side or add hip dips to progress

5. Glute Bridge: 10 reps with 5 pulses sideways; or

Single Leg Glute Bridge: 6-10 reps each leg

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: 8-12 reps each side

Start on all fours with your hands underneath your shoulders and knees under your hips.

Slowly extend your leg keeping your hips level and back stable by engaging your abs. Remember to focus on length, not height.

Single Leg Tap Backs

Single Leg Tap Backs: 15 reps each leg

Start with your feet hip width apart and hands on your hip. Sit your hips back with just a slight bend in your knees.

Transfer the weight over onto one leg, pressing into the heel to fire up the glutes. Your standing shin should be relatively vertical.

Take the moving foot behind you until the leg is completely straight and tap the foot on the floor. Then slowly bring the leg back in and tap. Keep your hips level throughout.

Shoulder Taps

Shoulder Taps: 12-20 reps

Without moving your torso or hips, slowly tap the opposite shoulder with your arm, then repeat on the other side.

Option - tap your opposite hand if your shoulder is too hard. Move your knees back to make it more challenging.

Side Plank: hold for 20-30 seconds

Lie on your side with your forearm directly under your shoulder, your bottom leg bent at 90 degrees behind you and your top leg straight. If you need to keep both knees bent.

Engage your abs and glutes and then push your hips up ensuring your chest is not rotating towards the floor.

You want to feel down the side of the torso closest to the ground working as you do this exercise.

Option 2

Side Plank

Glute Bridge: 10 reps with 5 pulses sideways

Lift your hips and back off the floor aiming for a diagonal straight line from your shoulders to your knees.

At the top contract your glutes and move your knees outwards for 5 pulses keeping your hips high.

Glute Bridge

Single Leg Glute Bridge: 6-10 reps each leg

Bend your non working leg (the one off the floor) to 90 degrees with your foot in the air.

Drive through the heel of the foot that is on the floor and squeeze the glute of that leg.

Pause at the top for 1-2 seconds contracting your glute, your hips should be level.