How to set your core and activate the right core muscles
1. on hands and knees - relax to get a neutral spine then draw up and in your pelvic floor and belly button. Hold for 10 seconds then relax and repeat 10 times
2. Lying on your back with lower abs braced, slowly drop one knee outwards without twisting your hip and then drawyour knee back to the centre, using your core muscles. Repeat each side 10 times
3.The Clam - to activate your glute muscles. Lie on your side with legs bent at 90 degree and then your legs projecting from your body at 45 degree . Ensure hips and shoulders are in line with each other. Slowly raise your knee using your glute muscles and the lower . This is a small movement, your knee will only raise somewhere between 5- 10 cms. Repeat 10 times each leg.
4. Lying on your back with core braced, legs bent and feet off the ground draw one knee at a time towards your chest with out moving or rocking your hips. Again a small movement. Once this is easy begin the exercise with your feet on the ground and raise one leg at a time keeping the bend in your leg.
Do each exercise slowly so that momentum doesn't become the energy for all the movements. Remember your core is your power house and its can provide the strength and energy to move your limbs. Teach your body to activate the correct core muscles before you go running, These are low load exercise so they can be performed every day! Make them a habit and feel the difference in time.
