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Inner Core Exercises for Female Runners
Train 2-3 times a week to improve your running
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Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
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- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
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- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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