Whether you're a beginner or seasoned pro; into road, fell or trail running - this core workout is for you!
Top ultra-runner & coach Damian Hall (1st Ultra Tour Monte Rosa, 5th UTMB), is a man who has wracked up the miles (and the experience). He shares his top core strengthening exercises that you can do in the comfort of your own home.
A stronger core means better balance on trails and better form too (running 'tall' for longer), both of which will make you more injury resistant - and help you look better when you whip that top off! So make sure you don't forget to include a core workout into your training plan.
Glute bridge
Ace for flutes and pelvis, aiding stability and technique. Lie on your back with your knees bent, feet close to your flutes. Raise your hips to form a straight line from knees to neck, hold it, then lower back down.
Single-leg glute bridge
When that feels easy, tuck one foot up on your knee and do the same exercise, but replying on one leg.
Plank
The classic core exercise improves stability - and make you feel nails if you can hold it for more than 2mins (even if the world record is over 8hrs). Your body should form a straight line from head to heel. Balance of your forearms if it's easier than the high plank (pictured).
Two-point plank
There are lots of variations of the plank. You could alternative between hands and forearms. Try a two-point plank by switching between lifting opposite arms and legs (as pictured). Or even elevate your feet against a wall.
Bicycle crunch
Lie on the ground, hands to the sides of your head, bend and raise your legs so your shins are parallel with the ground. Squeeze your abs to lift your upper back off the ground and bring your elbow to meet the opposite knee, extending the other leg out straight. Switch sides in a cycling motion.
V-sits
These strengthen both the lower and upper abs. Sit with only your backside touching the floor, in a 'V' shape. Keep your legs and back straight and your arms parallel to the floor. Hold this position for 30 seconds. Add a twist, by twisting your torso from side to side.
Mountain climber
Adopt a high plank position (see above) with hands directly underneath shoulders. With toes anchored to the ground, bring one knee to your chest. Immediately switch sides, driving your foot back while raising the opposite knee to your chest.
Push-ups
The world's most famous exercise endures for a reason - it works your core, arms, shoulders, chest and back. Press down into your hands, raising your body off the floor and keeping it straight (don't lock your elbows). Lower your body back down, almost to the floor, and repeat. You should be able to do 20. When that gets easy, raise feet onto a step.
