Top 5 Core Exercises To Do Before and After Run

These are the top 5 exercises to build your core that you can do in just 10 minutes to warm up or cool down yourself after a run. It is an excellent training habit for advanced runners, but for beginners, it’s an unexpendable habit.

1. Plank:

Planks are isometric compound workouts exercises for core strength and abdominal muscles. They integrate movement from all muscle groups that run from the pelvis along the spine, up to the shoulder girdle.

How to do it:

  • Keep your face downward, facing the floor.
  • Prop up on your forearms, putting your feet together.
  • Move your elbows under your shoulders.
  • Align your torso and legs in a straight line from head to toes. Hold the position for 15 seconds.

Read more about Planks here: https://ironmenacademy.com/how-to-do-perfect-plank-tips-common-mistakes-variations-and-benefits/

2. Bridge:

The bridge is one of the most valuable exercises for the lower back and glutes. It is also a yogic posture and one of the most loved workouts in the fitness world.

How to do it:

  • Lay on your back.
  • Bend your legs advancing a 90-degrees with each other.
  • Keep your feet flat on the ground.
  • Make a straight line from shoulder to knees after lifting yourself from the hip and moving your body off the floor.
  • Hold the position for 5-10 seconds.
  • Lower your self again and repeat for 15 times.

3. Superman:

Superman is all about strength. It is beneficial for the back, spine, and pelvic region. They are an extremely effective strength workout that everyone must try.

How to do it:

  • Lay on your front,
  • Extend arms and legs
  • Raise your head along with your right arm and left leg approximately 15 cm off the floor.
  • Hold for 5 seconds then lower yourself.
  • Perform 15 reps.

4. Pushups:

Pushups are among the most ubiquitous exercises. They don’t require any special equipment while providing an overall fitness of the body from the core to legs to biceps.

How to do it:

  • Get yourself in the plank position, instead of elbows, use your palms for support.
  • Lower your body slowly to the ground, then push them up.
  • Perform 10-20 reps.

Read more about Pushups here: https://ironmenacademy.com/20-types-of-push-ups-their-benefits-and-how-to-do-them-correctly/

5. Squats :

Squats have immense benefits from strengthening the core to boosting athletic abilities. It should be the go-to workout for any runner, swimmer, or rider.

How to do it:

  • Stand straight.
  • Make 1 feet gap between your legs.
  • Move your ankles outward.
  • Sit Down slowly.
  • Make a 90-degree angle between your legs.
  • Hold the position for a few seconds.
  • Perform 10-repetitions.

Read more about Squats here: https://ironmenacademy.com/benefits-of-squats-variations-and-common-mistakes/

Performing these exercises before and after every running not only boosts your performance but also helps you keep your mental peace intact. These exercises have exceptional physiological as well as psychological benefits. Meet you again with some other tips and secrets for becoming a great runner. Till then, stay fit, stay healthy!

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