10 Minute Ultimate Sandbag Core Workout For Runners
Core work. As runners, we all know that we need to be doing it. I said it before when I shared my core workout for runners a few weeks ago and I will say it again now, strengthening your core is vital to improving performance.
Incorporating core work is important for many reasons. Not only does a strong core help you stay upright when running but it also helps to keep proper form when you’re fatigued and prevent injury.
While it may seem like the simple solution, doing 10 crunches at the end of your 10 mile run isn’t the answer. In fact, those traditional crunches will really do nothing for you or your form. Instead, you should be incorporating specific exercises that improve the function of the core and strengthen everything so that it is working together.
The last workout I shared did just that and this one takes it up a notch by introducing some more single leg movements and adding complexity by introducing other planes of motion. All important aspects of developing effective connection between different systems of the body which translate into a stronger core.
1. Single Leg Lift with Lateral Bag Drag– Traditionally this move is done while holding a plank and then slowly dragging the Ultimate Sandbag core bag from one side to the other. Here, it is taken up a notch by adding in the leg lift. As you lift one leg, drive the other foot into the floor and slowly drag the bag laterally at a 3-5 second count.
This exercise will seriously help to strengthen your core so you can not only finish stronger but also run faster.
2. MAX Glute Bridge– Talk about taking it up a notch. This isn’t your typical glute bridge. Inspired by the Ultimate Sandbag MAX Lunge (which is a super fab exercise for runners, by the way), the Max Glute Bridge introduces diagonal patterning and another plane of motion. Perform by starting in the traditional glute bridge position with the core bag diagonal overhead then move it across your body while you lift the opposite leg.
This exercises will help to strengthen the muscles you use while running, improve stability and really fire up those glutes.
3. Diagonal Bird Dog Drags- An advanced variation of the lateral bird dog drags that I demonstrated in the previous core workout, this exercise changes the direction of the bag as it is dragged which really adds to the overall intensity. Start with the Ultimate Sandbag core bag in a diagonal position at the knee then drag it diagonally across as you extend the opposite leg.
This exercise really works to strengthen the lower back and also helps to improve hip extension.
4. Core Bag Scissor Kick- Simply put, this is a scissor kick (or flutter kick), kicked up a notch. Hold the core bag directly over your chest making sure to pull the outside handles apart to really engage the core. Lift your heels about six inches and rapidly kick your feet.
This one is simple yet effective and doesn’t take long to really feel the burn!
5. ISO Pull with Side Leg Raises– Side planks are a great exercise to incorporate into your core workout routine. Side planks with a sandbag ISO pull and leg raises definitely takes it to a whole other level. To perform, get into a side plank position with the core bag placed directly in front of you. Grab the bag by the suitcase handle and pull without lifting while simultaneously raising the top leg.
This exercise engages the hip and improves lateral range of motion all while strengthening the core.
Looking for more workouts and tips on how you can get stronger so you can run faster?
Check out my newly released Run DVRT Strong ebook that includes 10 strength training workouts specifically designed for runners.
Need a sandbag? Save 10% off an Ultimate Sandbag with code USB10!
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