General Strength Routine In 15 minutes!
Many runners ask about strength routines. There are many different versions out there but here is a basic strength routine that focuses on different types of planks. It should only take about 15 minutes to complete so if you are short on time this is a great core workout that requires no equipment! I would recommend doing it 2-3 times a week and once you can hold a plank for 90 seconds then it is time to add movements to each excericse. However, it is important that you learn proper form first by masterizing the basic version of these planks exercises.
Focus on keeping your head, back, and feet in a straight line.
Start by holding for 30 seconds and work up to 90 seconds.
2) Side Plank Left Side
Position the elbow right under the shoulder. Then raise your hips so your body forms a straight line from the shoulders down to the ankles. Focus on tightening your abs and glutes while you hold this position. Hold for 30 seconds and try to work your way up to 90 seconds.
3) Side Plank Right Side- Just switch sides and have your right hand on the ground. Hold for 30 seconds and work your way up to 90 seconds
Repeat excericses 1-3 so you do each of them twice!
4) Supine Plank
Focus on forming a straight line and keeping the glutes/hips off the ground. Hold for 30 seconds and try to work up to 90 seconds.
5) Bridge Plank
Your hands should be able to touch your heels. Squeeze your glutes to keep them up and form a straigh line from your shoulders up to you knees. Start by holding for 30 seconds and you can work your way up to 90 seconds.
Exercises 4 and 5 do only one set.
6) Bird Dog Plank
Start in the prone position. Place your hands under the shoulders and keep the knees under your hips. The spine should be straight and try not to arch the back. Keep your abdominal muscles tucked in. Lengthen the left leg and right arm simultaneously . The leg should be at hip level and the arm should be at shoulder level.
Hold the extended position for about 5 seconds and then come back to the starting position. Then extend the other side( right leg and left arm) and hold for 5 seconds. Repeat this excercise 10 times for each side.