- Get into the regular (prone) plank position.
- Step your left leg one foot to the left, then follow it with your right foot. Now your plank position will be offset a bit.
- Keep side-stepping left until your legs are close to perpendicular with your torso before side-stepping your way back to the regular plank position.
- Keep the movements slow and gradual so that each side-stepping plank takes about 45 seconds to complete.
- Increase tension in your core to maintain the integrity of your position.
- Focus on engaging the muscles of your shoulders and upper back so that your scapula bones stay flat against your back.
- Begin with three side-stepping planks on each side; build until you can do 10 on each side
Walking Lunges
- Step forward and lower into a regular lunge position.
- Instead of pushing backward to return to your original standing position, straighten both legs until the knees are almost straight, then push onto the forward leg.
- Bring the trailing leg through, in front of you, and then sink down into a lunge position.
- As you walk between each lunge position, focus on engaging your core so that your torso stays perpendicular to the ground.
- Repeat 10 times so that you have done 5 alternating lunges on each leg.
- Build up until you can do 3 sets of 20 walking lunges.
- As you advance, add weight by carrying jugs of water/something heavy in each hand.
More: 4 Strength Exercises for Time-Strapped Runners
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About the Author
Sabrina Grotewold is the running editor for active.com. She runs nearly every day, and enjoys cooking and developing recipes, traveling, and hiking.
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