6 pilates moves to strengthen your core from your living room
Who said building your core needed a gym membership?
Sure, all runners need to work on their core, but if the gym is shut, or you don't want to spend a fortune on a membership just for strength training, try working these six core exercises into your post-run routine for a complete core workout. All you'll need is a pair of hand weights to follow this six exercise plan, by Bootcamp Pilates instructor Zoe Shelley.
Glute bridges
(a) Lie on your back, knees bent. Pushing down with your heels, lift your hips till you have a straight line from your knees to shoulders.
(b) Without over-arching your lower back, squeeze your bum as hard as you can at the top, then roll down.
Do: 4 sets of 10 reps each.
Lunges & biceps curls
(a) Get into a lunge position, with a 90° bend in each leg. Lift your back knee an inch off the floor and hold.
(b) Perform bicep curls with dumbbells throughout.
Do: 30 secs per leg; 4 sets total. Rest as needed between sets.
Mountain climbers
(a) Start in a high plank.
(b) Making sure your hips don’t drop, bend one knee at a time as far into your chest as you can. Go fast!
Do: 30 secs maximum effort, followed by 30 secs rest. Repeat 4 times.
Thrusters
(a) Stand tall, dumbbell in each hand, and place the weights on your shoulders. Squat down.
(b) Stand up, driving the dumbbells overhead, locking out your arms.
Do: As many as you can in 20 secs, then rest for 10 secs. Repeat 8 times.
Rotating planks
(a) Start in a low plank. Lift up your right hand, rotating onto your side so you are in a side plank (your feet will turn slightly, too).
(b) Hold for 3 secs before returning to centre. Repeat on the other side.
Do: 4 sets of 10 rotations (5 planks on each side).
Hundreds
(a) Lie on your back, legs straight out at 45°, head and shoulders lifted off the floor.
(b) Hold your arms by your sides and pump them vigorously. Inhale for 5 pumps, then exhale for 5.
Do: 100 pumps total.
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