Put your workout clothes on and hit the floor, because I have three new exercises to show you! These can all be done without any equipment, but I am using a medicine ball on two of the exercises.
This first exercise is called a “clam crunch,” and it’s great for the abs. Place a medicine between your knees and squeeze slightly. Gently cradle your head in your hands, while keeping your elbows back. Contract your abs to simultaneously lift your upper body and bottom off the floor, closing your knees toward your chest like a clam closing. Hold for two seconds and lower your body back toward the floor without touching your shoulders or bottom to the floor. Repeat, focusing on using your abs to pull your body closed (not pulling your head with your hands) with each repetition. Do 2 sets of 20 reps. Note: If you don’t have a medicine ball, hold your knees together and be careful not to swing your lower legs for momentum as you lift your legs.
Clam Crunch
Next is a “supine bridge pump” that works your glutes, hamstrings, and core. Place your feet on a medicine ball or step (a medicine ball with bring a stability component into the exercise). Keeping your shoulders on the floor, engage your core and lift it off of the floor, getting your body into a straight line from the shoulders to your knees. Hold for 2 seconds and lower back to the floor without touching it. Repeat 15-20 times, doing 2 sets. Make sure that you do not hyper-extend your back when you lift.
Supine Bridge Pump
I call this next exercise a “star side plank.” Start with the basic side plank I showed you how to do on Friday, only rest on a straight arm instead of your elbow. Once you’ve engaged your core and gotten into side plank position, raise your free arm in the air and look straight ahead, not at the floor. When you have good balance holding in this position, lift your top leg about 6 inches above your bottom leg. As you get stronger, lift your top leg higher and try to increase your holding time to 5 seconds. Repeat 8 times on each side.
Star Side Plank
I just had to take a picture of my son’s shirt today. It made me laugh… those crazy college kids!
Oh, I almost forgot! I had a great early morning run with my running BFF’s Susan and Shawn!
- Questions:
- Are core exercises part of your fitness routine?
- Is Sunday a workout day for you, or do you take it off?
- Was your Sunday a funday? What did you do?
I should be doing more core. *Sigh*. I am trying to strength train twice a week, so I at least get some in then…but I’ve been meaning to just do a little bit each night before bed.
Today was a funday and a workout day. I did a 10 mile trail run and I LOVE trail runs, so it was a blast. Sundays are always run days for me, but I try to get my long runs in on Saturday so Sundays are more recovery/no pressure days.
What if you promise yourself that you will do a few planks when you come in from your run? Maybe do 3 and hold each for 1 minute… You could do them just before you stretch. Keep it basic and short so it doesn’t seem overwhelming, and you’ll be more likely to do them. A few planks would be better than nothing! 🙂
I like getting my long run completed on Saturday for the very same reasons! Do you run on the C&O Canal often?
I should probably do that. It’s a good plan. Now I just have to make stretching more regular, too, ha. I don’t usually make it out to the C&O Canal, but every time I do, I really enjoy it!!
I’m glad I found your blog! I actually found it through the hungry runner girl blog. I do incorporate core exercies throughout the week .Thankfully to Stroller Strides for my core strengthening workouts otherwise I wouldn’t do any additional exercising except for running. I feel the core workouts help my running form and endurance for running. Sunday is actually my long run day, that is the day when my hubby is home all day so I get to have a little ME time! Sunday is my funday because I get to go out to run!
Hey, I’m glad you found me too, so I can pop over to your blog! I admire moms of young children for taking the time to run and do other things for themselves, because it makes them happier; and therefore, better moms! My sons are grown, but I remember how I loved that “ME” time!