Running burns calories and works the glutes, thighs and calves while improving aerobic capacity. Even though all of these major muscles are at work, don't neglect your core. The core consists of the hip, pelvic, abdominal and lower back areas. By strengthening your core, you will be able to prevent injury and maintain good postural alignment while running.
Bridge
The bridge is a basic core strengthening exercise performed from a face-up position. After placing your feet flat on the floor and bending your knees, extend your arms out at your sides. Carefully lift your hips in the air until you have a straight line from your knees to your shoulders. Either hold this position for 20 to 30 seconds, or lift your hips up and down in a slow, repetitive motion. For a variation, hold the bridge position and alternate extending one leg out straight. Both variations work the glutes and lower back.
Plank
The plank is performed completely opposite of the bridge. While lying on your stomach, place your forearms on the floor, feet together, and lift your hips in the air. Once you form a straight line from your shoulders to heels, hold for 20 to 30 seconds. For a variation, place your hands on the floor. These work the abs and lower back. To increase the challenge with planks, extend one leg in the air behind you. To challenge yourself even more, extend one leg behind you and the opposite arm in front of you.
Bird Dog
The bird dog is performed from an all fours position and it works the lower back, glutes, abs and shoulders. After placing your hands under your shoulders and knees under your hips, extend one arm out straight and the opposite leg behind you. Hold this position for 20 to 30 seconds, once they form a parallel line to the floor. Slowly lower them down and repeat on the other side. For an easier variation, do the bird dog while lying across a stability ball on your stomach. You can also move your arm and leg up and down in a repetitive motion. In this case, hold each top position for a full second.
Dead Bug
The dead bug is performed from a face-up position and it works the abs. After lifting your legs, bend your knees and hips 90 degrees, level your shins to the floor and extend your arms straight above your chest. Hold this position for 20 to 30 seconds. For a progression, slowly lower your right arm behind your head as you extend your left leg straight in front of you. Do not let your leg or arm touch the floor. After holding for a second, move them back to the starting point and switch sides. Continue to alternate back and forth.
Upward Bow
The upward bow works the lower back, glutes, abs and arms all at once. While lying on your back with your knees bent and feet flat on the floor, place your hands flat on the floor behind your shoulders. Your fingers should be facing your body at this point. Steadily lift your hips as you straighten your arms and legs as much as possible. Your body should be curved at this point. Hold for five to 10 seconds and slowly lower yourself back down.
