Hi, and welcome to The Running Channel. I'm Manni,
and today I've got a follow along core workout you can do at home,
no equipment required. This will help get you nice and strong in your core,
which is great for your running posture. It's important to mention though,
this is not a treatment for your specific injury,
and if you are suffering with chronic pain,
please seek in-person medical advice. We'll get stuck in in a sec,
but first please subscribe to The Running Channel and tap the bell icon to be
notified when we upload new videos all about running.
So, you know what, let's go.
What we want to do is really focus on working this area of our body.
And we want to try and keep our back in contact with the floor and the
exercises are going to be lying on our backs, nice and flat,
and I'll talk you through them. So let's head down onto the floor.
Your knees will stay bent about 90 degrees.
You lie nice and flat.
The first thing we need to do is identify where our
pelvis is in relation to the floor. Most of the time,
we should feel that there's a gap underneath our back.
So we put our hands in that gap.
And what we're going to do is we're going to coordinate and move our pelvis.
As we do that, I want you to take a breath out. As you move your pelvis,
flatten your back.
And breathe in, as you let go.
When you were breathing out, you should feel some of these front muscles here.
These abdominal muscles, your core muscles contract,
especially right at the end of the breath out.
We're going to do nine more of those. Okay?
So breath in, breathe out.
Flatten your back,
and relax.
Good. Keep going.
Really nice.
If you start to feel any sort of discomfort in your back, any pain,
please just stop and have a break, as we discussed before,
or seek advice.
You should be feeling that these muscles are working and they're contracting.
And as you go along through the program, they should feel warmer and warmer. Okay?
We have five more to go. Let's keep going.
Keep breathing out.
Good. Last one.
Excellent.
So, that's our first exercise out of the way,
and that should have given you an awareness of these muscles.
Next.
We want to keep this area of our body nice and stiff.
So to do that, we're going to use the same principle.
We're going to tilt our pelvis.
And we're going to try and hold our pelvis in at the halfway point.
So not too far down towards the ground and without such a large
gap underneath our back. We call this the neutral zone.
So holding it in that neutral zone.
And what we want to do is we are going to lift one
leg, ensuring our knee is bent.
Back down.
And if we hold our pelvis,
we can feel if there is any movement and we want to stay nice and fixed,
squeeze those abdominal muscles and switch over to the other side.
That's one on each side so far.
I want to do 12 together with you.
So there'll be six each side.
Okay. Keep that pelvis nice and fixed.
This is all about control rather than all out force. Okay?
Really nice.
Keep that pelvis neutral.
Keep your lower back neutral. So you shouldn't be arching.
If you feel like you're arching just apply a little bit more of a contraction here.
Your back should not be completely fixed to the floor.
Great. Well done.
Next up,
we're going to ensure that we keep our pelvis and our spine,
at a neutral position. Then we're going to extend,
our legs this time.
Okay?
Again, 12 repetitions, if we can.
If you're starting to feel tired, don't forget to take a break.
Well done guys. Keep going.
With your breathing, it should be nice and relaxed.
Perfect. Okay.
Our core is not just our muscles at the front,
but also the muscles at the side of our body. So next up,
we're gonna use our trusty side plank.
This is a great exercise to get the obliques working, which help keep us nice and tall
when we were running. Doing the side plank with your knees,
bent can help with technique and posture.
So we need to make sure we're in a nice straight line when we lift.
We're looking to do eight of these on each side. Coming back down to the ground,
and lifting back up.
Excellent. 8, perfect. Let's switch sides.
Again, be sure to keep breathing, keep yourself in a nice straight line.
Really good guys.
So you should feed it all along this lower part of your body.
Last one.
Brilliant.
So, that was a small core routine for you guys to do at home, before
or after your run, to keep you building that core strength and keep you running.
Thanks so much for following along with that guys.
Any other workouts or follow alongs that you want to see do let us know in the
comments below and we will see you next time on The Running Channel.
Have fun guys. Peace!