Congratulations you can hold a plank for 3 minutes.
How is your form after running for over an hour?
How strong is your back?
Can you power yourself up hills late in the race?
Planks are an amazing way to target some of the core, but don’t stop there! It takes a lot more to build a strong core {read all about why it’s so important for runners!}. So I wanted to share some of my favorite ab moves from a 30 day ab challenge I hosted.
This ab workout allows you to do double duty by working your core and arms all at once!
Plank Under Over
From a standard plank position lift your left foot towards your core and tap it with your right hand. Repeat 10 times per leg and then lift your leg towards the middle of your back to tap, again repeat 10 times per leg.
Side Plank Leg Raise
From a T position, lift your left leg and tap toe with your left arm. Repeat 15 times per side.
For a modified version, place your bottom knee on the ground.
Side Reach Jump
This one is going to shock you! You’ll instantly feel your core as you line your feet up in a slightly staggered stance and then twist to the left and reach down then jump up! Repeat on other side.
Rolling Stop
From a squat position you will roll on to your back and use momentum to roll forward on to your feet. A good stop will have your bum off the ground and pause for a second before rolling backwards. It’s only possible if you engage your core to force the stop of movement.
Watch the full video below to see the moves in action and then Pin the image above to remember to do it!!
Do you spend a lot on your workout gear?
Have a crazy ab move I need to try/share??? Drop an image on FB and maybe I’ll feature your workout!
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Mouthwatering Cashew Cream Mushroom and Onion Tart: Vegan, Gluten Free
SuzLyfe
SO cute! I love spider planks, particularly on a bosu!
My recent post Healthy Gluten Free Savory Recipes with Oats + Giveaway
wendy
My CrossFit coach makes me do all kinds of creative ab workouts. I do a lot of V-ups but last time she had me use a stability ball and as I v'ed up, I had to pass the ball from my hands to my feet and vice versa. It was SO hard and it hurt to laugh for several days after. She's all about core and one of my goals is to do an unassisted handstand, so there will be a lot of core coming up.
My recent post The Marathon as a Metaphor for Life
Julie @ Running in a Skirt
Those are some good ones I need to add to my routine. And love that shirt. It looks so cute!
thisrunnersrecipes
Love that shirt! I have a few GapFit seamless tanks and long sleeves and they are so comfy for running. For ab workouts right now I love the Pilates series of 5 and the stability ball pass like Wendy describes above – that one really burns!
My recent post Jack and Jill Marathon Training Week 5
Dr Derek
Absolutely, you don't want to ignore the upper body when it comes to running. Great set of exercises to get that core and upper body strengthened, keep up our running form, and keep from injury due to imbalanced body strength.
Stephanie
I like pikes, either using TRX or with feet on a ball.
I get spendy with my activewear, I wear a lot of lululemon for both yoga and running. I like how it performs, wears over time and fits. Im going to check out that top at Gap though!