How would you want to boost your running strength? Try these 4 Body-weight exercises to your routine and you’ll become stronger and faster.

Air Squats

Also called bodyweight squats.  It tones and strengthens your buttocks’ muscles, your thigh muscles and glutes, and your hamstrings and quadriceps by using your own body weight.  It increases your hamstrings and glutes’ flexibility.  This is effective for women whose problem areas are the butt and thighs. weight loss exercises

Stand with your feet, wider than hip-width apart, turn your toes out slightly with your arms resting at your sides.  Sit back like sitting on an arm chair without allowing your knees to drift beyond your toes.  Sit back about 90 degree angle in your knees until you feel your quads, hamstrings and glutes engage and come back to standing.

Single Leg Dead-Lifts

This is also referred to as non-surgical butt lift.  It enables you to have greater balance, flexibility and stability.  It improves posture and also increases muscle strength.

Holding weights or a kettle ball in front of you, slightly bend one knee, hinge forward at the waist and lift the other leg behind you.  Lower the weights, but keep them close to the tops of your legs until you reach below you knees.  Engage your hamstring and glute of your leg planted on the ground and return to standing.  Repeat with the opposite leg.

Core Work

There are a lot of exercises to strengthen your core.  Planks, bicycle, crunches and reverse crunches.  Exercises like plank hold, will build strength of your back and pelvis as well as firming and tightening the mid-section.  These exercises build stabilization, strengthen core muscles, including abdominal muscles.

Breathe deeply when doing core exercises.  Focus on tightening your transversus  abdominis, which is the deepest abdominal muscle and feel the contractions.

Single-Leg Squats

This is also known as Pistol Squat.  It enables balance between limbs, requiring mobility and stability of the hip, knee and ankle.  The more mobility you develop, the greater stability and strength is needed for you to control the larger range of motion.

Balance on one foot and squat down, bending at the knee and sitting your hips back as if sitting on a chair behind you.  At about Ninety to one hundred fifteen degree angle on your knee, extend your leg back up to standing.    If you find this difficult, find a bench and begin by situating yourself on a seated position.

These four bodyweight exercises can boost your strength.   Do the exercises quickly and do them every two sets.  Persistence is the key.  Plan your days to train and stick to it for a better running condition.