Training Improve your core and balance with one simple exercise

Improve your core and balance with one simple exercise


There is a moment in every stride, while running, where you are supporting your entire body weight on just one leg. So it makes sense that having a strong core and good balance will make you a more efficient and will boost your performance.

By Pamela Mazzuca Prebeg BSc. Kin

The modified side plank is an exercise that every runner should do, regardless of your skill or fitness level. This exercise is a staticĀ oneĀ that strengthens the core while improving spinal stability, improves posture, boosts metabolism and decreases your risk of a back injury. And as an added bonus, it will also strengthen your shoulder girdle. For optimal results, perform the modified side plank for 30-60 seconds 2-3 times per side, at least three times a week.

Modified Side Plank

How to: Lie on your side with bent knees. Position your elbow under your shoulder with your forearm flat on the ground. Keeping your head in a neutral position, lift your hips up and push them forward so that your hips are in line with your shoulders and knees. Be sure to squeeze your glutes and be sure to push your hips forward and do not hold your breathe. Hold this position for 30-60 seconds and repeat on the other side.