Day 16: Suck It Up…or Suck It In

Who’s ready for some ab work? I know…I know…we are all sore…but you know that saying we have all seen a million times now…

suck it up buttercup

Suck it up now to avoid sucking it in later! And of course there are other benefits to a lean, strong core. According to the Runner’s World article, The Core of the Matter, “A well-balanced core improves your running economy. Result: faster times.” No love handles and we can run faster? I’m in!

Day 16 exercises:

  • Russian Twists – 60X (each side)
  • Burpees – 15X (this should be easy after all the burpees we’ve been doing this week. No push up required! 🙂 )
  • Bridge – 2X – I min each
  • Calf Raises – 10X (each side)
  • Plank – 2X (1 Min)
  • Side Planks – 1X each side (1 Min)
  • Calf Stretches
  •  One Arm Camel – :30 each arm
  • Spinal Stretch on Stability Ball – :30 – 1 min

How to videos can be found here and today’s stretches are below.

Bonus: Adding a new core exercise to the mix today. If you have low back pain this is a great way to add strength to your core and help eliminate that pesky pain.

Step Downs (Better known as the Dead Bug) 

Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. Tighten your lower back so that it doesn’t move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Do 3 sets of 8-10 reps for each leg.

Running Drills: Still sticking with Butt Kicks and Grapevines. Click here (Monday’s post) to read more about why they are good for us and how to do them correctly.

If you are running today…please do not forget those awesome 7 Key Stretches for Runners!  Even if you’re not running…they feel really good and will keep your muscles soft and pliable. Just get down on the floor while watching your favorite TV show and go through the circuit.

I think I covered everything…Day 16, Bonus, Stretches, Running Drills….OH SPEED WORK! Remember to throw in those Fartleks during one of your runs this week. Description and steps are also in Monday’s post which you can find here.

That’s all for today Core Crew. Make it a great hump day! 🙂

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