Tuesday, February 17, 2015

Two Awesome Exercises for Running Uphill

Do you want to become a better hill runner?  If so, try doing the exercises shown in the following two videos.

Presenting Exercise # 1...  BALL SLAMS - Primary Muscle Group:  Abdominals

video



My client is using a 12 lb medicine ball for this exercise.  She does two sets of 25 reps each. In addition to working your abdominals, this exercise works your upper, middle and lower back, your gluteus maximus (buttocks) and hamstrings (back of thighs).  Ball slams will also get your heart pumping!  Start with a weight that allows you to maintain proper form.  You should really feel your abdominal muscles if you are doing this exercise correctly.


Presenting Exercise # 2... RESISTANCE TUBE SIDE STEPS


video


Side steps effectively work your hip abductors - these are the muscles that allow your thighs to move away from the mid-line of your body.  Start with an ankle band that provides a light resistance and gradually progress to a medium resistance band. You should be able to take at least ten steps in each direction. Do two sets of this exercise. Lead with your heel on each side step so that you are not "toeing out." You should feel fatigue in your hips if you are doing this exercise correctly.