Got abs, but don’t know how to use them? Join the club.
Having a strong core is essential for runners–and it’s not just for the aesthetic of carrying around a six-pack. Your core (abdominals, obliques, back and hip flexors) work together to help maintain a sturdy, upright form form–even as you begin fatiguing. This also helps you resist rotational forces, keeping you facing forward and allowing your legs to do their job of powering you toward the finish line. The result? Faster performances and reduced risk of injuries.
Try these stability- and strength-boosting moves to start throwing down your fastest times yet:
1. Yoga ball crunches
Lie on your back on a yoga/exercise ball, keeping your knees bent and feet planted on the floor. The top of your glutes should be resting on the ball, and your back arched over the ball.
Cross your arms over your chest, and keeping your pelvis still, raise your chest toward the ceiling, then slowly crunch your chest toward your pelvis, forming a “C” shape with your spine. The movement should be steady and controlled, not fast.
Hold for a beat in the crunch position before slowly reversing the movement. You should feel it in the front of your abs.
Extend your back over the yoga ball at the bottom of the movement, and slowly change directions (don’t bounce) to repeat for three sets of 8-10 reps.
2. Side BOSU ball crunches
Lie on your side, with your hip bone resting on the centre of a BOSU ball and your feet flat against a wall (the sides of your feet can rest on the ground). Line your feet up heel-to-toe, with your top foot forward and bottom foot back.
Place your top hand behind your head and your bottom arm across your chest.
Pressing your hip bone into the ball and using the wall for leverage, lift your top elbow toward the sky, then crunch your elbow toward your side. Hold for a beat, and slowly release, curving around the BOSU again.
Slowly change directions (don’t bounce) to repeat for three sets of 6-8 reps.
3. Reverse incline crunches
Set up a bench at a slight incline by the square rack, and lie down on your back with your head at the higher end. Grip the rack or crossbar above your head for stability.
Bend your knees to 90 degrees and crunch them toward your chest, curling your hips slightly off the bench. Hold for a beat before reversing the movement as slowly as possible.
Repeat for 8 to 10 reps.
Alternatively, complete this movement lying on the ground or a flat bench. Brace yourself on the side of the bench above your head, or with a heavy kettlebell above your head on the ground.
4. Captain’s chair leg lifts
Use the captain’s chair machine at your gym, placing your forearms on the armrests and holding the handlebars.
Keep your legs as straight as possible, and lift both feet up as high as you can. Focus on really pulling from your hip flexors, hold for a beat if you can and lower your feet very slowly. Repeat for 8 to 10 reps or as many as you can.
Repeat the last step, this time alternating legs.
