Anna’s Six-Pack Circuit

“Small deeds done are better than great deeds planned”
-Peter Marshall

FAQ: Why is core strengthening beneficial for runners and what are the best methods to improve core?

Answer:
It is important to understand that core strengthening refers to creating stability of the entire torso region of the body; the abdominals, back and gluteus. As stated by Michael Boyle, core stability is “the ability to create extremity movement without compensatory movement of the spine or pelvis.” This is extremely important for runners who constantly absorb ground reaction force and must maintain stability of the core, hips and shoulders.

The primary exercise that must be obtained to strengthen the core is activation of the deep abdominals (transverse abdominals). This is first achieved by learning how to perform draw-in exercises, which is simply creating a hollowing effect of the torso by pulling the belly button inward towards the spine. This exercise must set the stage for any other exercise performed for core strengthening.

There are several exercises prescribed to strengthen the core muscles of the body. Remember that while performing each of these exercises it is important to focus on the draw-in exercise to activate the deep abdominals that support the spine.

Try the following exercises in this short video to strengthen the core:

• Lying Scissor Kicks
• Lying Scissor Bicycle kicks
• Sidewinder Twists
• Side Plank with Lift
• Spider Crawl

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