As runners, we're often told we need to work on our core strength. But what exactly does that entail – are reverse crunches the key to a strong core? As runners, were often told we need to work on our strong core Sets/reps: Two sets of 10-12 reps?
Lie on your back, hands behind your head core is everything from your shoulders down to your hips and encompasses a whopping 29 pairs of muscles. These include your abdominal muscles, pelvic floor, muscles in the lower back and even your glutes and hip flexors.
Your core stabilises every part of your body, so the stronger it is, the better your posture will be when you run. And a good running posture allows your pelvis, hips and lower back to work together as they should, which will reduce the likelihood of leg injuries caused by poor alignment. It will also allow you to run more efficiently.
So, how can you improve your core strength?
Improving strength in your abdominals is a great place to start. And the reverse crunch is one exercise that gives you plenty of bang for your buck.
Reverse crunches work both your rectus abdominis (the top layer of your abdominal muscles) and your transverse abdominis (your innermost abdominal muscle layer). They also work your hip flexors.
'How to do a side plank ab crunch,' explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run Lie on your back, hands behind your head.
'It is a different muscle action because the legs are lowered and then raised from a flexed position without letting them hit the ground. This works the muscles differently; the lowering action is a lengthening eccentric contraction, though it’s still the hip flexors that are used most.'
Sets/reps: Two sets of 10-12 reps DOMS, A 16-week marathon strength training plan.
How to do a reverse crunch
- As runners, were often told we need to work on our.
- How to do a side plank.
- Raise your hips and crunch inward, moving your knees towards your chest. Your hips and lower back should rise off the floor.
- How to add reverse crunches to your core workout routine.
How often should I strength train
