Running : Core Muscles

Core muscles –

- the abdominal and lower back muscle
- provide the body with energy and support
- form the foundation for an enhanced athletic performance

Developing your core muscles

Will results on -leg muscles will have a stronger anchor point
-consequently it will enable you to run and move at full strength.
-So the stronger you can make your core muscles, the less energy you will waste
- you will be able to generate more power from your legs

How to strengthen your core.

Methods to strengthen your core- Swiss Ball (or Fit Ball)- are a great apparatus upon which you can perform most trunk stabilization, flexibility and strengthening exercises
Pilates-
Yoga-
Bosu Ball and other floor exercises.

Few guidelines to follow to ensure maximum centre of power development.

1. Always fatigue the weaker areas first.
Train your abdominals in the following order:
a) oblique’s
b) lower abs
c) Upper abs

2. Remember to keep your breathing rhythmic and natural. Exhale during the contraction (lifting phase) and inhale during the relaxation (lowering phase).

3. Always focus your mind on your abdominal region when performing any exercise. Keep strong and switched on and always maintain good posture throughout.

4. Technique is everything. Maintain a tight contraction throughout and limit the range of motion of the abdominals to 45 degrees or less.

5. Learn to develop a 'feel' for the muscles involved. Focus on tightening your buttocks, contracting your abdominals and curl your pelvis under!

Troopers working on this exercise will definitely improve your running and fitness level.

more to read our new Fitness magazine:

Fitness Magazine Articles

Enjoy to your fitness success
Tshepo Khoza
tshepokhoza@artofrunning.co.za
+27 76 377 4410