[Image: Men’s Journal]

So, with the Movement Restriction Order(MCO) in place from 18 to 31 March 2020 to curb the escalating Covid-19 cases in Malaysia, restrictions are in effect that will limit your itchy feet from running. Unless if you have a treadmill at home, then we are jealous!

But don’t stop the training just yet, because this is the perfect time to strengthen your core muscles and bring the best running results after the order is lifted.

For this training, all you need is a pair of dumbbells to follow this ‘six-exercise plan’.

 

1. Glute Bridges

(a) Lie on your back, knees bent. Push down with your heels, lift your hips until you have a straight line from your knees to shoulders.

(b) Without overarching your lower back, squeeze your bum as hard as you can at the top, then roll down.

Do: 4 sets of 10 reps each.

[Image: Shape Magazine]

2. Lunges & bicep 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.

[Image: Gfycat]

3. Mountain Climbers

(a) Start in a high plank.

(b) Make sure your hips don’t drop. Bend one knee at a time as far into your chest as your can. Go fast!

Do: 30 secs maximum effort, followed by 30 secs rest. Repeat 4 times.

[Image: Giphy]

4. 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 reps as you can in 20 secs, then rest for 10 secs. Repeat 8 times.

[Image: Healthline]

5. 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)

(b) Hold for 3 seconds before returning to center. Repeat on the other side.

Do: 4 sets of 10 rotations (5 planks on each side)

[Image: Gfycat]

6. 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 in total

[Image: Giphy]

And there you have it, a core workout for runners at home. So, time to get those ‘holiday mode’ backside out of those Netflix couch and start the workout for your next race. Good luck and stay safe!

Read the original article here: 6 Pilates Moves to Strengthen Your Code from Your Living Room


Article Credit:

Original Author: Jane McGuide of Runner’s World

Exercise Planner: Zoe Shelley, Instructor of Bootcamp Pilates

Article Syndicated from Runner’s World.