6 Moves to a Stronger Core
Ready to work that core? Greenfield offers six moves that'll improve your strength and, ideally, make you a better runner. "Beginners should do this routine once, and eventually work up to three times through," he says. "Perform each repetition in a smooth and controlled manner, doing 10 reps of each exercise before moving on to the next move with little or no rest."
Core Move #1: L-Pull-ups
Perform a pull-up with the body shaped like an "L", meaning a 90-degree bend at the hip, with the legs held straight out in front of the body. If you can't do a pull-up, do 10 lat pulldowns followed by 10 hanging, straight leg raises (hang from a bar and raise the legs).
More: How Beginners Can Build Ab, Pelvic and Lower Back Strength
Core Move #2: One-Leg Romanian Deadlifts
Hold a weight in one hand and stand tall on one leg. Hinge forward, keeping the back completely straight and allowing a very slight bend in the knees. Your leg that's off the ground should extend behind the body in a "laid out" position. Look forward and keep the rib cage pushed out. Return to the starting position to complete one rep.
Core Move #3: One-Leg, One-Arm Rows
Hinge forward at the waist again, but stabilize yourself with one hand on a bench or other supporting object. One leg should still be out behind you, with your body weight supported on the other leg. Hold a weight in on arm and complete 10 rows, utilizing a "starting-the-lawnmower" motion.
Core Move #4: Split Squat
Hold a weight in each hand and get into a lunging position, with one leg out in front of the body and one leg back behind you. Place the foot of the leg behind you on a bench or other supporting object that is about 3 to 4 feet off the ground. Keep all your body weight over the front leg, bend it to 90 degrees, then move back to the starting position.
More: Hip Strengthening and Mobility Exercises for Runners
Core Move #5: One-Arm Overhead Press
Stand tall, suck the belly button in towards the spine, and press a weight overhead 10 times with one arm. Switch the weight to the other hand and repeat.
Core Move #6: Woodchopper
Stand with the feet shoulder-width apart, holding a weight with both hands and your outstretched arms in front of the body. Rotate the entire torso to the right while simultaneously squatting down and bringing the weight to the outside of your right shoe. Now stand and rotate the entire torso as far as possible to the left, swinging the weight to the outside of the left shoulder. Remember to keep the arms straight.
More: 8 Essential Strength Moves for Beginning Runners
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