Day 9 – Back to it! Did yesterday’s squats give you a nice respite? Well, welcome back core.

As always click the link for your bauble. : )

Another day, another new exercise. Today we will be adding a Laying Superman into the mix with our Around the World exercise. I’m excited, I hope you are too.

Laying Superman

For this exercise, we want to be on our stomachs lying flat on the floor. Smell that grass, mmmmm. We always want to remain nice and long in this position. Imagine a piece of string pulling outwards from your toes and the top of the head. Don’t try to look forward. Keep your neck neutral. From this position we want to raise our shoulders and feet off the ground to make the shape of a shallow bowl. Hold this position for the designated time and slowly lower yourself back to the ground. Have a look at the picture below:

Laying Super Man - Core exercises for runners - Brisbane

The Exercise Set:

We will be increasing the exercise times slightly. Remember, improvement comes with pushing yourself so try to hold the positions for the extended times. Stop if you feel pain rather than muscle fatigue. Here we go.

StepInstructionLevel 1Level 2Level 3
1Hold a Front Plank30 seconds40 seconds1 min
2Rest30 seconds30 seconds20 seconds
3Hold a Side Plank on your left arm25 seconds35 seconds55 seconds
4Rest30 seconds30 seconds20 seconds
5Hold a Glute Bridge30 seconds40 seconds1 min
6Rest30 seconds30 seconds20 seconds
7Hold a Side Plank on your right arm25 seconds35 seconds55 seconds
8Rest30 seconds30 seconds20 seconds
9Laying SupermanHold for 2 second x 5Hold for 3 second x 8Hold for 4 second x 15
10Rest2 mins1:30 mins1:30 mins
11Repeat Circuit1 more time (2 sets total)1 more time (2 sets total)1 more time (2 sets total)

We’d love to hear how you are going with the exercises. If you don’t want to tell other Wild Runners on our Facebook wall send us an email to check in. For those loud and proud Core lovers, post a picture with #CalendarOfCore on our wall!

Remember, if you are looking for something new in your training, love the bush or just want to meet some cool new running friends, drop into one of our sessions and check us out for free.

See you tomorrow, Wild Runners.