Last month we worked on a basic plank, with four points of contact (hands and feet). This month we move to a more challenging side plank, with only two points of contact, and add challenge by taking the top leg away from the support and moving it in space
The Core Corner is a regular monthly feature in Endurance Magazine that Balanced Movement Studio has provided since the early days of Endurance’s publication. This page will be updated monthly with a new Core exercise. The exercises are targeted to endurance athletes, but applicable to everyone.
Integrating focused and functionally relevant core work into your workouts is critical for performance and injury management. Since endurance sports are repetitive in nature, having variability that challenges you in new ways is beneficial. Your activity is repetitive, your core routine should not be.
We are glad to be a resource for the readership of Endurance and a reference for the great group of folks that publish it. We hope that the Core Corner becomes a great reference tool for you as well.
By Elizabeth Towe In trail running, hip and core stability rule! Whether it is a smooth fire road or technical single-track trail, you need to be able to transfer weight quickly from one leg to the other and hold your body stable. To achieve this stability, the arms and shoulders must remain parallel with the pelvis while the legs […]
This exercise builds leg strength, stability of the pelvis and torso, and smooth control of your leg swinging forward in gait. There is a natural tendency to rush through the difficult spots in a movement. Working slowly and deliberately with this movement can help you identify and improve on your challenges to efficient running form. […]
Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.
A critical component of cycling is allowing an efficient circular path of the leg while having a stable core. In this exercise you challenge both the elements of a controlled circle of the leg and a stable core. The goal is to develop efficient power to the pedals that your does not disrupt the stability of your body over the bike.
As your running distance increases, the time for other exercise becomes scarce. This exercise packs a large bang for the buck into a single motion.
Efficient running requires a stable-stance leg from which you can drive your body forward. Connecting the power of the stance leg to a stable torso with opposite arm rotation improves the efficiency of running.
By Elizabeth Towe Have you been trail running lately? Trail running is a nice change from the regular routine of road running giving your body a chance for different input. The uneven surface uses different muscles and requires more joint stability. Lateral hops are meant to improve your stability, particularly for trail running. In this […]
Running requires strength and stability on one leg to drive the body forward efficiently. The split squat is a great multi-joint (hip-knee-ankle) exercise that really brings the hip joint to the forefront as the power mover that drives us forward in walking and running. In reference to improving triathlon performance, particularly accessing running power through T2 (transition from bike […]
I often have people ask for exercises that give “more bang for their buck” — exercises that challenge the most important muscles, most effectively, in the least amount of time. In these cases we turn to multi-joint exercises to challenge core and hip stability and use as many muscles possible through the entire range of […]