6 A 20-minute ab workout to build power and speed
but if the gym is shut, or you dont want to spend a fortune on a membership just for?
sets of 10 reps each Best wireless headphones, but if the gym is shut, or you don't want to spend a fortune on a membership just for strength training, try working these six core exercises into your post-run routine for a complete core workout. All you'll need is a pair of hand weights to follow this six exercise plan, by Bootcamp Pilates instructor Zoe Shelley.
Glute bridges
(a) Lie on your back, knees bent. Pushing down with your heels, lift your hips till you have a straight line from your knees to shoulders.
(b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down.
Do: 4 work on their core.
Lunges & biceps curls
(a) Get into a lunge position, with a 90° bend in each leg. Lift your back knee an inch off the floor and hold.
(b) Best core workouts for beginners.
Do: 30 secs per leg; 4 sets total. Rest as needed between sets.
Mountain climbers
(a) Best core workouts for beginners.
(b) Making sure your hips don’t drop, bend one knee at a time as far into your chest as you can. Go fast!
Do: 30 secs maximum effort, followed by 30 secs rest. Repeat 4 times.
Thrusters
(a) work on their core.
(b) Best and worst ab exercises for runners.
Do: A 10-Minute ab workout for stability and speed.
Rotating planks
(a) Start in a low plank. Lift up your right hand, rotating onto your side so you are in a side plank (your feet will turn slightly, too).
(b) Hold for 3 secs before returning to centre. Repeat on the other side.
Do: 4 sets of 10 rotations (5 planks on each side).
Hundreds
(a) Lie on your back, legs straight out at 45°, head and shoulders lifted off the floor.
(b) Hold your arms by your sides and pump them vigorously. Inhale for 5 pumps, then exhale for 5.
Do: 100 pumps total.
