After my first marathon everything hurt. EVERYTHING – even my eyelashes. It was rough. But that’s a story for another day. After that race and a few other half and full marathons that I wasn’t super prepared for my core hurt. Having a strong core is important for running long distance. So, here is a quick 8 minute ab blast you can do after a run.
How to do it: Use your water bottle if you have one or just do the exercises without. Focus on good form, breathing and keeping your core in tight.
Do each move for 1 minute. Repeat 1x.
Standing Ab Exercises You Can Do After a Run
Knee to elbow – Hold your water bottle up, bring your knee to your elbow on one side. 30 seconds. Switch sides and repeat.
Standing Twist – Hold hands / water bottle out in front of you. Keep stomach in tight and use your core to twist to one side. Return to center, twist to other side. 1 minute.
Standing Side Crunch – Stand up straight with feet shoulder width apart. Hold water bottle in one hand and slowly keep core in tight as you dip down one side. Use your core to pull you back up to center. Repeat for 30 seconds and then switch sides.
Alt. Leg Hand Off – Stand up straight, core in tight. Lift right leg up using stomach muscles and pass water bottle from inside your leg to outside. Loop around and lift other leg handing off water bottle on other side. 1 minute.
Run Camp Day 11 is about abs!
This is a quick abs set you can do after a run. You don’t need equipment and don’t need to get down on the ground. But, you don’t have to do this specific workout – just make sure you are keeping your core strong.
I typically do core strengthening about 2-3 x per week after I workout at the gym. My core workout is basic…. three sets of the following: 20 Russian twist. 20 butterfly kicks. 30 seconds front plank, 30 second side plank, 30 second front plank, 30 second opposite side plank. If I do core back to back or want to extend it. I add in mountain climbers. and bicycle crunches, leg raises and maybe back extensions with weights.
This morning as part of my gym workout. Oh I work on my abs 5-6 times a week and the most effective one for me would be using the abs roller.
Going to try this out at home or at the gym! Thanks!
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I just started back to adding a plank a day and that’s really all I do. My abs could use a lot more attention for aure
Maybe two months ago was the last time I did abs. I know. I know. Not my favorite exercise.
I do TRX once a week, and she usually kills our abs. I agree about a strong core, so important for running!
It’s so convenient with just a water bottle needed! And… *whispers* I’ve never worked on my abs.
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
I do abs 5 times a week, 3 days it’s part of class (barre, boot camp, total body conditioning) and then I do them on my on the other couple of days. When I run I make it part of my stretching routine so couldn’t agree with you more! Great post!