Very basic but effective core routine that works the following core muslces including the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) the longissimus thoracis, and the diaphragm.
Best of all it requires no equipment and can be done from home in very little time.
The video shows the three main exercises starting with the most basic form and then progressing into the more advanced core exercises.
To start with perform each exercise for 20-seconds with 10-secs recovery. Over time your goal is to lengthen each segment building up to 55-secs ‘on’ and 5-secs ‘off’.
It might look very easy and simple but it’s not as straightforward as it looks. I perform this very routine 3-sets, 3-times per week for a total duration of 12-minutes.
The three exercises include:
- Dead Bugs
- Side Plank (each side)
- Plank
Dead Bugs
Ok, they don’t look good but I am a big fan of the dead bug as it is a safe and functional exercise and perfect for runners.
Ensure your spine is flat on the floor and watch the lumbar spine for any extension movement or gapping between the back and ground. If it helps push your back into the ground! It should appear that the trunk is maintaining complete rigidity throughout the movement. The only motion that should be happening is from the extremities.
Progression
- Dead Bug Heel Taps: This is the first progression of the dead bug performed with just the legs being in motion. The knees will remain bent and one heel at a time is brought to the ground. The arms are static and held straight above for the entirety of the movement.
- Dead Bug Full Taps: Building on the first movement, the full taps will incorporate the movement of the arms. The opposite arm and leg will now move together. The knees still remain bent, but the upper extremities are now involved.
- Dead Bugs: This is your standard Dead Bug. We are now fully extending the knees along with the arms. Work on holding a one-second pause while the arm and leg are fully extended.
Side Planks
I like to use the standard side plank for hip internal rotation improvement. I find the side plank really helps me to improve hip stability as well as improving oblique muscles.
I often get asked why I perform side planks on my knees and this is simply because I find I get more core activation this way because I am isolating my core muscles rather than using my legs for stability.
Focus on having a nice straight line through your spine and hips.
Progression
- Standard Side Plank: This is the most basic form of the side plank performing the exercise above with a straight line through your spine and hips.
- Side Plank Pulse: Once you have a good starting position and you’re confident of your form, lift your hips up maintaining that middle line of your entire body in one straight line, shoulders directly up at the elbow.
Plank
Planks are foundation upon which any core-strengthening program should begin. A lack of core strength will ultimately increase the risk of injury. Planks are for me a great ‘all round exercise’.
- Keep a neutral spine throughout. No arching your back or sticking your butt in the air.
- Your head, shoulders, hips, knees, and ankles should always be straight and aligned with each other
- Try not to shrug your shoulders or tense your neck. Relax and remember to breathe!
Progression
- Plank on Knees: Basic plank on your knees and elbows. Maintain good technique and if it helps I was always told to imagine holding a £50 note in your bum crack you don’t want to let go of!!
- Normal Plank: Instead of planking on your knees a plank most of you are familiar with is on your elbows and toes, remembering to maintain a neutral spine throughout.
- Different Planks: You can easily incorporate other muscles groups by alternating the plank position or incorporating specific movements such as ‘wax on wax off’ plank in this video. Begin in a high plank position with feet shoulder width apart. Using the core and maintaining a straight trunk as parallel to the floor as possible, draw a clockwise circle with the right hand on the floor, repeat with the left hand. Returning to the right draw a counter-clockwise circle with the right hand and repeat with the left. Continue back and forth maintaining that strong core and long spine.
There are so many different variations of the plank and similar exercises so have a play round and see which ones you enjoy the most!
Normal plank on my knees for wax on wax off is also the norm having suffered abductor injuries previously and I find this exercise performed on my knees doesn’t aggravate my groin muscles.
This circuit includes some anti rotational exercises in the form of the wax on wax off plank, although there is some conflicting theories on anti rotational movements, my beliefs are we’re not trying to stiffen up your lumbar spine and core by bracing it, instead I do think you need some form of strength to maintain good form and posture when running to prevent energy loss through rotating too much and any additional excessive movement.
