Streamlining your workouts is essential during marathon training and so is making sure you get in your core work!
One of the most important things to keep in mind is to keep things simple. You do not have to spend a ton of time doing core work, you just have to be consistent and choose the right exercises.
To help you stay on track this summer and build a strong core without feeling stressed out about fitting in a workout, I created a quick post-run core and glute workout.
This workout is easy to execute, but will be challenging.
If you have three minutes to do core work, perform 1 set of 20 reps of each exercise on each side of the body.
If you have six minutes to do core work, perform 2 sets of 20 reps of each exercise below.
No matter how much time you have, make sure to do 20 reps on the right side and 20 reps on the left side.
Keep scrolling down for detailed instructions for each exercise.
Forearm plank with leg lifts
From a forearm plank position, pick up your right leg. Keep your foot flexed and squeeze your glute to lift your leg as high as you can without raising your hips. Return to the starting position. Repeat on the other side.
Side plank with leg lifts
Start by lying on your right side with your shoulders, hips and knees in a straight line. Place your elbow underneath your shoulder and press up into a side plank. Lift your top leg away from your bottom leg in a controlled motion. Lower the leg back down to touch the bottom leg. Repeat on the other side.
Forearm plank with heel press
From a forearm plank position, lift up your right leg, bend your knee to 90 degrees and flex your foot. Lower your knee towards the floor, squeeze your seat to lift your leg up as high as you can without lifting your hips. Repeat on the other side.