Strengthen Core Power: 4 Exercises for Enhanced Core Strength and Overall Athletic Performance
Whether you're reducing your outings for or facing lower race volumes due to no targets, this period can be spent focusing more on strength training to enable you to run stronger, longer, and more persistently in the future.
Below summarizes 4 types of circuits tailored to different goals, mainly targeting your core muscles to achieve greater explosiveness, muscular endurance, stability, and balance.
How to do it?
1. First, practice the techniques of each exercise for 30 seconds, with a 15-second rest, then continue to the next set. The entire loop lasts 5 minutes. 2. Scroll down to try 4 circuit training routines at home based on your target: explosiveness, strength, stability, and balance sensation.
Lunge Twist
1. Start in high plank position: Arms extended, hand position below shoulders, from head, torso, to feet forming a straight line.
2. Using core strength, bend your left knee to touch your right elbow, then return your foot to the starting position. Quickly alternate left and right to complete 1-3 steps.
Squat Jumps
1. Start with feet shoulder-width apart, arms at sides.
2. Push your hips back and bend your knees into a squat position.
3. Palms facing down, jump your feet back to the high plank position.
4. Quickly return your feet to the starting position, hands off the ground, in a squat position.
5. Stand up to the starting position. Repeat steps 1-5.
Plank Progression
1. Start in high plank position: Arms extended, hand position below shoulders, from head, torso, to feet forming a straight line.
2. Bend your right elbow, bringing your right hand to your forearm, then your left forearm touches the ground.
3. Extend your right arm, your left arm, and return to the starting position. Repeat 1-3 steps, and alternate between left or right arm starting.
Reverse Wave
1. Face the ceiling, extend your arms and spread them flat on the ground, so your body forms a T-shape; feet together extended towards the ceiling.
2. Move your legs straight, like a windshield wiper, moving back and forth as large a swing as possible. Maintain core support throughout, do not raise your shoulders. Repeat 1-2 steps.
Crab Kick
1. Sit on the ground, feet flat on the ground shoulder-width apart, hands flat on the ground below your shoulders, use your core to lift your hips off the ground.
2. Simultaneously raise your right hand and left foot, and quickly touch them together, return to the starting position.
3. Switch to the other side and repeat 1-3 steps.
4-Circuit Training Loop:
Explosiveness Loop: Helps to increase kicking power or power for climbing steep slopes: Squat Jumps → Plank Progression → Reverse Wave → Squat Jumps → Lunge Twist (return to the first action to repeat the loop) Muscular Endurance Loop: Enhances muscle endurance and stamina: Lunge Twist → Plank Progression → Reverse Wave → Lunge Twist → Reverse Wave → Crab Kick (return to the first action to repeat the loop) Stability Loop: Helps you maintain good posture for a longer time: Plank Progression → Squat Jumps → Reverse Wave → Plank Progression → Lunge Twist → Crab Kick (return to the first action to repeat the loop) Balance Loop: From your legs, core, to arms, improve balance of your body and convert it into a more balanced running posture: Crab Kick → Squat Jumps → Reverse Wave → Crab Kick → Lunge Twist → Plank Progression (return to the first action to repeat the loop)
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