The 5 Best Exercise Routines
The following training is part of the vital exercise routines that strenghten your core and stability muscles. In this part the focus is on abs, hips, back and shoulders.
Please pay a lot of attention to the ab exercises. The stronger you build this muscle group the better and more efficiently it can assist the breathing processes. This is especially important during fatiguing ultramarathons. Rely on strong stomach muscles and you'll have an easier time out on the course.
These exercises save you quality time because
During the winter and early spring months, the exercise routines remain a crucial part in your weekly ultrarunning schedule. While most of you will progressively build and improve base endurance, the exercises should still be high on your priority list. Optimum results are achieved after 3-6 months.
Therefore it's better to start integrating this type of exercise routine now or continue with your exercise routines respectively.
All the equipment that's needed is an exercise mat and a medicine ball of approximately 6 kgs. Airex pads and mats are recommendable and really good quality.
Lie on your back with your legs straight and arms by your side. Breathe in and while breathing out bring legs up vertically. Push your pelvis slightly upwards. Focus on strengthening your lower abs. Your back should always touch the mat.
Repeat 20-30 times. If you're new to any kind of these exercises, aim to do 10-15 reps for 3-4 weeks. Then increase to 20 reps.
This exercise is similar to the first one. Lift your shoulder blades off the floor and rest your hands underneath the lower back. Bring legs up in the air, breath in and while breathing out, lower legs to 45°. Breathe in and lift pelvis off the floor. You should feel your lower and lateral abdominal muscles.
Repeat 20-30 times.
Lie flat on your mat and pull up the left knee. Keep the right leg straight. Rest your hands behind your head and bring your upper body towards the knee. The right elbow now touches the left knee. Focus on breathing in and out while the motion is not rushed. Hold for one second on each side.
Alternate sides and pull up the right leg while the left elbow touches the knee. Feel the abdominal muscles supporting your ribs and pelvis.
Repeat 30-40 times on both sides.
Alternate and really take your time doing this exercise. You should feel the muscles on your ribs.
Repeat 20 times.
Rotate your upper body to the left and grab the ball with both hands. Really hold your belly button in and always keep a straight back.
Repeat 20-40 times and change sides.
This exercise routine also srengthens the core, abdomen, lower back and shoulders.
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