Core Strength Workout (Abs and Lower Back) #2
Outstanding strength in the "core" muscles (the muscles in the abdominal and low-back
area) can improve running capacity significantly. That's because the core muscles
stabilize the spine and torso during running, providing a strong anchor point for the
vigorous contractions of the upper leg and hip muscles. A stable spine and torso also
reduce the oxygen and energy costs of running and thus enhance running economy
(efficiency). Core strength also contributes to injury free running.
The core routine can be carried out on an almost-daily basis. However, most individuals
will not be able to perform the entire routine at first. The important thing is to do as
much of the routine as possible, taking rests when needed and moving on to the next part
of the routine when an individual movement proves to be too tough. Over time, core
strength will steadily improve and it will be possible to carry out the entire core sequence.
To begin, lie down on the ground or floor and stretch out in a prone position (with face
and stomach pointing downward). Then, lift up your body so that you are balanced only
on your forearms and toes. Your elbows are on the ground and should be directly below
your shoulders. Your forearms and hands are pointed straight ahead, resting on the
ground. Your toes (and feet) are about shoulder-width apart, and your toes are the only
part of your lower body that are touching the ground. Your whole body is supported only
by your forearms and toes.
A. Now, a key, key point: "Tuck" your pelvis. This basically means rotating your
pelvic girdle by pushing the lower part of your pelvic area toward the ground while the
upper part of the pelvis rotates away from the ground. Your hip area doesn't actually
come any closer to the ground (your whole body should be in a fairly straight line from
your toes up to your shoulders). When you "tuck", you are just rotating your pelvis, not
moving it up or down. If you were standing, you would be directing the lower part
of your pelvis forward and pulling the top part of your pelvic girdle backward. It's
important to complete this exercise as directed, because it is crucial for improving what I
call your core strength - the strength of the muscles surrounding the pelvic girdle, which
promote powerful, economical, injury-free running.
B. Hold this basic position (body supported only on forearms and toes, pelvis
tucked) for 15 seconds, and then lift your right arm off the ground, straighten it, and point
it straight ahead, holding it in the air for 10 seconds (at this point, your body is supported
only by your left forearm and the toes of your two feet). After 10 seconds, return to the
starting position.
C. Then, lift your left arm off the ground and point it straight ahead, holding it in the
air for 10 seconds. Return to the starting position.
D. Now lift your right leg up in the air and hold it there for 10 seconds (your body
will now be supported by your two forearms and the toes on your left foot). Return to the
starting position.
E. Lift your left leg in the air for 10 seconds, and then return to the starting position.
F. Here's a move you'll always remember: From the starting position, lift your right
arm and left leg in the air SIMULTANEOUSLY. Hold them up for 10 seconds, and then
return to the starting position.
G. Then, lift your left arm and right leg SIMULTANEOUSLY, and hold them in the
air for 10 seconds. Return to the starting position.
Take a one- to two-minute break, and then repeat steps A-G one more
time.
H. Once you've completed the second set, stay in the basic position for one
additional minute. Please remember to keep your pelvis tucked and your body in a
straight line.
I. Now, flip over on your back and lift yourself up so that your body is supported
only by your forearms and your HEELS. Again, your body should be linear, your pelvis
should be tucked, and your elbows should be approximately below your shoulders. Stay
in this basic position, and then lift your right leg off the ground for 10 seconds.
J. Return your right heel to the ground, and lift your left leg in the air for 10 seconds
(you are balanced only on your forearms and right heel). Then, return it to the ground
and hold the basic position for 30 seconds.
K. Flip over on your right side and support your whole body with only your right
forearm and the OUTSIDE OF YOUR RIGHT FOOT. Your body should be a straight
line, inclined upward from the foot to the shoulder - and off the ground (don't let your leg
touch the ground). Your left foot should simply be lying on the right foot. Then, lift
your left leg straight up (abducting the hip) for 10 seconds, before returning to this
basic position.
L. Flip over to your left side, and repeat step K, but with your body weight
supported by your left forearm and the outside of your left foot (you will raise your right
leg in the air). Hold your right leg in the air for 10 seconds, and you're done with the
core routine.