Equip Yourself: 5 Bodyweight Exercises
Try moves that strengthen your posterior muscles (the ones on your back body such as glutes, hammies, rear delts) and core exercises that involve hip flexion. Sounds kind of complicated, but it’s not. Here’s the deal: Running mainly works the muscles on the front of your body (like your quads), so you need to show the ones in the back some love to balance it out. Think: exercises such as deadlifts or kettlebell swings.
“And if you think about the running gait, only a single leg is on the ground at any one time, so doing moves that work your abs, back, and hip flexors will promote stability and make your workouts easier and better,” says Tony Maloney, a spokesperson for the American College of Sports Medicine and fitness center manager at the National Institute for Fitness and Sport in Indianapolis.
Your go-to move:marching bridges, which do all of these things. Lie faceup with knees bent and feet on the floor about a foot from your butt, hands by sides. Keeping abs pulled in tight, lift hips off of floor into a bridge position. From here, lift right foot off of floor (knee bent) until shin is parallel to floor and hip forms a 90-degree angle. Slowly lower foot back down and repeat with left leg for one rep. Perform 3 sets of 10 to 15 reps.
Video: Bodyweight Strength Home Workout Routine. 25 Minute Total Body Exercise.
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