Use These Ab Workouts To Run Quicker

June 30, 2011

Running requires great physical stamina. Strong abdominal muscles can help your posture, help prevent fatigue and protect your back from injury while running. A 2009 study published in the journal “Applied Physiology, Nutrition and Metabolism” led by David Behm compared the number of trunk muscles used during running and calisthenics. He found that highly trained runners showed great abdominal engagement, and concluded that running is an “efficient, multifunctional exercise,” which requires the use of several major muscle groups. As you develop your running skill, training your abdominal muscles will help you improve your performance and endurance.

Bicycle Manuever

Step 1

Lie face up on the floor with your knees bent. Place the palms of your hands on either side of your head with your elbows pointing out. Squeeze your abdominal muscles while lifting your feet off the floor.

Step 2

Lift your shoulders off the ground by squeezing your abdominal muscles. Twist your trunk to the left, pointing your right elbow directly toward your left knee, while simultaneously extending your right leg straight out as if pushing down a bicycle pedal.

Step 3

Bring your upper body back briefly back to center. Repeat the twisting motion to the right side, touching your right knee and extending your left leg. Continue cycling your legs and twisting your upper body for 15 to 20 repetitions.

Exercise Ball Crunch

Step 1

Sit with your buttocks centered on a large exercise ball. Keep your upper body straight as you walk your feet four or five steps away from the ball. Allow the ball to roll under your lower back. Stop when the ball supports your lower back.

Step 2

Lace your fingers gently behind your head. Contract your abdominal muscles and lift and curl your shoulders and upper back toward your lower body. Squeeze your abdominal muscles as hard as possible at the top position.

Step 3

Relax your abdominal muscles slightly and slowly return to your starting position. Repeat the abdominal curl 12 to 15 times. Do not hold your breath through the repetitions, but exhale as you lift and inhale as you lower.

Simple Pelvic Tilt

Step 1

Lie on your back to perform the simple pelvic tilt. Place your arms by your sides with your palms resting on the floor. Bend your knees and place your feet flat on the floor about 2 feet from your buttocks.

Step 2

Keep your head, shoulders, upper and lower back in complete contact with the floor. Press the small of your back into the floor.

Step 3

Tighten your abdominal muscles. You will feel your lower back push farther toward the floor and your pelvis lift imperceptibly toward the ceiling. Relax your lower back and repeat the exercise 20 to 30 times.

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