Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results. Core training is not just strengthening your trunk muscles, but involves all the muscles you need to build a proper shoulder, spine and pelvis stability. Well stabilized, solid body improves your economy, speed and power. Just as important is the fact that strong core helps prevent various spine, hip, hamstring, knee and Achilles injuries. And last but not least it gives you a tall, proud posture. Bear in mind that all core exercises should be done while focusing on your posture. Always stand tall and tighten your abdominals by pulling your navel towards your spine. Pull the shoulders back and downward while keeping arms relaxed. You should also contract your glutes by pulling them together. Try to hold this tension throughout different exercises. At the same time breathe normally. Do not hold your breath! Take a rest between exercises for 30 sec. Basic Module The minimal you should do weekly to avoid injuries and maintain good posture. 1. Plank Lie on your face down with your forearms on the floor pointing straight forward, palms on the ground, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart. Lift your body up on your forearms and toes, keeping it as straight as possible. Your head is relaxed and you should be looking at the floor. Keep your torso straight and rigid and your body in a straight line from head to heels. Don t let your hips/knees drop, your butt raise, and don t shift weight to one forearm. Hold for 30 sec to 3 min.
2. Side Plank Lie on your side with your forearm on the floor under your shoulder. Legs together, feet stacked. Place the top hand on your side. Raise your hips until your body is straight from ankles to shoulders. Keep head and neck aligned with spine. Keep the elbow on the ground directly under the shoulder. Exercise will be easier if feet are staggered (top foot in front of the bottom foot, heel to toe) instead of stacked. Hold both sides for 30 sec to 3 min. 3. Shoulder Bridge Beginners Double-Leg Shoulder Bridge. Lie on your back with your knees bent, legs flat on the floor hip width apart. Tighten your abdominal muscles and squeeze your glutes. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Make sure your feet are under your knees. Hold for 3-5 seconds, return to the start position and repeat. 15-20 repetitions. Advanced Single-Leg Shoulder Bridge. After raising your hips slowly raise and extend one leg while keeping your pelvis raised and level. Hold for 3-5 seconds, then lower the leg and return to the start position. If your hips sag or drop, place the leg back on the floor and return to Double-Leg Shoulder Bridge until you become stronger. Altogether 16-30 repetitions alternating legs.
4. Single-Leg Deadlift Stand with your feet hip width apart and knees slightly bent, hand on your waist. Always maintain a straight torso with no flexing of your back, keep your back naturally arched. Lean forward from the hips and reach for the floor with one hand (don t touch the ground). Simultaneously raise the leg of the same side off the ground. Lower your torso and raise your leg until they are parallel to the ground. Pause and return to the starting position. Both legs 10-20 repetitions. 5. Wall Sit Stand with your back against a stable wall with your feet placed about shoulder width apart, toes pointing forward. Keep your weight on your heels and your back pressed into the wall for support. Slowly bend your knees and lower your body so that your thighs are parallel to the floor. Make sure that your knees are right above your ankles. Hands should hang freely on sides or lay with crossed arms on front of shoulders (not placed on your knees). Your abdominal muscles should be contracted the whole time. Keep your back pressed into the wall and remain in this half-squat position. Hold for 30 sec to 3 min.
6. Single-Leg Stand Stand with your feet parallel and slightly apart. If possible, take your shoes off. Place your crossed arms on front of shoulders. Lift one leg to the height of your hip. Keep trunk upright and pelvis level. Look straight ahead and focus on an object about 3 feet in front of you. If this is too easy try closing your eyes or adding circular arm movements in front of you while keeping your sight on your fingers. Stand for 30 sec to 3 min (both sides). 7. Overhead Squat Stand with your hands over your head, feet shoulder width apart and toes slightly pointing out. Hold your lower back straight and feet flat on the floor. Push your chest in front and retract your shoulders. Squat down until your thighs are parallel to the ground or your lower back starts to round. This is as low as you can go. Look up and forward. During the squat the knees should remain over your feet, not collapsing inward or bending outward. Arms should be shoulder-width and stay right above your shoulders, palms facing each other and shoulder blades pulled together. 10-30 repetitions.
8. Standing Calf Raise Calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. Stand on the edge of a step, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands against a wall or a sturdy object for balance (if needed) and stand tall with your abdominals pulled in. Raise your heels above the edge of the step as high as you can so that you re on your tiptoes. Hold the position for a moment, and then lower your heels below the platform, feeling a stretch in your calf muscles. 20-30 repetitions. About the author Sportlyzer s core training program is made by Lauri Mengel (MSc), a professional physiotherapist and a 199 cm (6 feet 6 inches) karate athlete. Lauri has missed a year in his sports career because of a lower back pain. He defeated the pain and today he is back in the ring taking this valuable experience with him. As Lauri puts this himself, I have a degree in physiotherapy, but it took me years of work with professional athletes and tons of personal experience to gain a proper understanding, how to eliminate the weakest points of the human body in order to boost performance and avoid injuries.