RUNNERS NEED STRONG CORE MUSCLES when moving forward in an upright position, so strengthening them while standing makes sense. “13 Standing Core Exercises Better Than Crunches” by Jennifer Moncayo for Rodale Press on Runner's World.com might be for some who absolutely won’t perform floor core exercises. It promises 13 but there are only 12 no matter how I count. Did you find 13 exercises? There are a few that don’t require equipment; a medicine ball is used in several. The ‘cable’ exercises must be performed with a piece usually found in a fitness center.
The pictures are somewhat explanatory but there aren’t clear directions in this article. Likely an experienced gym rat can figure out how to perform most of them without too much extra instruction and determine other details (weight, repetitions, sets). Some may take a search of the internet. Although this article doesn’t earn the highest marks for being helpful to the novice, it does open up the range of workouts that can be performed to improve core strength for anyone looking to find an alternative to floor work.
Additionally, because the exercises are done standing, many also work to improve balance and coordination. Because of this, difficulty is increased for those of us with chronic balance issues and is a TERRIFIC REASON TO PERFORM THEM! Muscle groups other than abdominal muscles are worked, another reason to find a few that appeal to you for incorporation into your exercise plan.
Here's the list; go to the article for the explanation.
Knee Cross Crunch
Double Arm Reach
Cross Body Chop with Medicine Ball
Medicine Ball Side Throw
Medicine Ball Slam
Standing Core Stabilization with Dumbbell
Overhead Dumbbell Side Bend
Standing Cable Crunch
Torso Rotation with Cable
Standing Rotational Chop with Cable
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EARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity.
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