6 core exercises you can do in your living room
Who needs to head outdoors? Start with three sets of 10 reps of these exercises and build up - from the comfort of home
Want to run stronger? It starts with your core. Include 30 minutes of core work in your routine twice a week (on easy or cross-training days) and you'll build a strong foundation - making you a better runner and more injury-proof to boot.
How to do this workout:
This simple core circuit can be done just about anywhere. If you don't have a dumbbell for the reverse lunge, use a heavy book, or fill a water bottle and use that.
Try the following – do three sets of 10 reps for each move and add more sets as you become stronger.
Hamstring Curl
Works: Hamstrings, glutes, abs and lower back
Lie on your back, arms extended and feet resting on a Swiss ball. Raise your hips so that they, your back and your legs form a straight line. Then, with your feet on the ball, bend your knees to roll it toward you, then away. (If you don't have a Swiss ball, use an office chair, or a chair with wheels, instead).
McGill crunch
Works: Front and lateral abdominals
Lie on your back, knees bent. Place one hand under your lower back and the other on your stomach. Use your lower abs to lift your head and shoulders; the curve in your lower back shouldn’t change. Hold for 10 secs, then lower.
Single-leg glute bridge
Works: Glutes, hamstrings, abs and lower back
Lie on your back, knees bent. Straighten your right leg. Pressing through your left heel and with your core braced, raise your hips off the floor until they form a line with your back and the top of your right leg. Lower, then repeat.
Straight-arm plank with jumps
Works: Arms, core, inner thighs, glutes and calves
Begin in a high-plank position, arms straight, feet slightly wider than your hips and maintaining a neutral spine. Jump and move your feet into a narrow stance, then jump back.
Reverse lunge with twist
Works: Glutes, quads, core, shoulders and calves
Hold a light medicine ball in front of you. Step back with your right leg into a reverse lunge and, at the same time, twist your torso to the left. Rise, return to the centre and switch sides.
Side-plank with leg lift
Works: Core, glutes, hips, lower back and abductors
From a side-plank position, lift your top leg slowly, leading with your heel. Hold the position for 15-20 seconds, then lower. Focus on keeping your core steady. Repeat on the other side.
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