Plank with Leg Raise: Core Exercise for Runners [Ep44]

Try utilizing the Plank with Leg Raise train so as to add some selection to your core energy exercise and construct robust stomach muscular tissues!

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I don’t learn about you, however of all of the plank core train variations, I discover the usual entrance plank to be one that you may get moderately good at, fairly rapidly. After that time you simply have to carry it for longer and longer.

I wish to see runners having the ability to preserve a entrance plank for 60 seconds. But as soon as you are able to do that, I don’t suppose there’s explicit additional benefit in having the ability to maintain for two, three or four minutes or past.

Instead of holding the plank train for longer, I’d reasonably make it more difficult for the stomach muscular tissues.

One of the methods we will do that is by loading the decrease physique one leg at a time, whereas sustaining good kind.

The plank with alternate leg increase train achieves this rather well.

Start in a plank place, along with your stomach button drawn in to assist interact your core muscular tissues, and your butt squeezed tight.

From there prolong from the hip on one facet and raise with a straight leg, to the purpose the place you possibly can’t raise any greater.

Slowly carry the leg again to the beginning place, with management, and repeat the motion on the opposite leg.

Switch between left-and-right at some point of your set.

You ought to intention to have the ability to full three units of 30-60 seconds, with nice kind.

If you’re eager about how greatest to combine this sort of core and stomach coaching into your operating programme, I’ve put collectively a free energy coaching programme for runners. I’ll depart within the description so you possibly can obtain the programme and test it out.

Do let me know when you’ve got any questions concerning the plank with leg increase train.

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ABOUT ME: I am a runner, sports activities rehabilitation specialist and coach based mostly within the UK (Norwich and London).

Since 2007 I have been working with athletes focusing particularly on serving to distance runners and triathletes overcome harm and enhance efficiency by creating their particular person operating approach.

Running biomechanics has turn into a geeky little ardour of mine!

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