Here are some great strength training tips to improve core strength and overall stability from Pure Endurance coach Kristen Lipscomb!
Pelvic floor and Core (not JUST for the pregnant or postpartum athlete). With two kids, one only 5 months old, I know the importance of working on my pelvic floor and core strength before, during and after pregnancy. But in truth, we ALL can use these exercises to improve our core fitness, no matter our age or gender. The core muscles allow the pelvis, low back, hips and abdomen to work together with stability. A strong core can lead to less fatigue and fewer injuries. So, here's a quick set of exercises that can help build your core and pelvic floor.
Repeat the set of exercises 2-3x with short rest between exercises:
-Glute bridge(15): Lie face up on floor with knees bent and feet flat on ground. Lift glutes off the ground until knees, hips and shoulders are in a line. Hold position for a couple seconds before returning to ground.
-Side Plank(30sec each side): Start on side with feet together and upper body supported on one arm at the elbow with forearm under the shoulder. Contract core to raise hip off the ground to form straight line from head to feet.
-Bird Dog(15 each side): Start on hands and knees. Keeping back and pelvis still, reach forward with one arm and back with opposite leg. Return to starting position. Repeat on other side.
-Superman(30 sec): Lie face down on stomach. Simultaneously raise arms, legs and chest off the floor by contracting your low back and core muscles. Hold for a couple seconds before returning to ground.
-Dead Bug(15 each side): Lie on back with arms up in front of face. Bend hips and knees to 90 degrees (like doing hands and knees toward the ceiling). Extend one foot toward the floor and bring opposite arm overhead. Keep core tight and don't arch lower back. Return arm and leg to starting position. Repeat with opposite arm and leg.
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