Core
Strength Workout (Abs and Lower Back) #1
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.
This core routine can be carried out on an almost-daily basis. It focuses on training the
core muscles through a full range of motion.
1. Reverse Crunches: Lay flat on your back with your legs/feet in the position they
would be in for a normal crunch. Next, perform a pelvic tilt (tuck) to flatten the
low back. From this position, lift your legs and curl the legs and pelvis toward the
abdominal or chest region. The pelvis should not be touching the ground at the
end of this contraction. Do not allow the low back to arch up when returning the
legs to the starting position.
2. Dead Bugs: Lay flat on your back and extend your right arm over your head and
allow your right leg to remain straight. Bend your left leg 90 degrees at both the
hip and the knee. The left arm should be down beside the left leg. Next perform
a pelvic tilt (tuck) to flatten the low back. From this position, lift the right leg
several inches off the ground while keeping the leg straight. Now alternate or
reverse the positions of both your arms and legs.
3. V-Ups: Lay flat on your back with both arms extended over your head and both
legs straight. Perform a pelvic tilt (tuck) to flatten the low back. Next lift your
leg into the air to approx. a 30-45 degree angle while keeping the knees straight.
Now simultaneously lift the arms and legs, as if trying to form the letter “V.”
4. Bicycles: Lay flat on your back with your legs in the same position as in the
“dead bug” exercise. Your hands should be placed lightly behind your head as in
a normal crunch (do not grasp hands together behind head). Next begin cycling
the legs while trying to touch the elbow to the opposite (up) knee.
5. Oblique crunch w/ leg abduction: Lay on your side with the down arm lying flat
in front of you. The down leg should be slightly bent. The upper arm should be
bent with the hand placed behind your head. Next lift the up leg towards the
ceiling while simultaneously flexing the upper body and elbow toward that leg.
6. Ab Crunches: Lay on your back with your hands lightly placed behind your head.
Legs should be bent, with the feet flat on the floor. Attempt to curl your upper
body toward your abdominal/pelvic region. To increase the contraction blow out
forcefully at the top of the movement.
7. Bridges: Lay on your back with your legs/feet in a normal sit-up position. Arms
should be down at your side. Perform a pelvic tilt to flatten the low back. From
this position, slowly lift the pelvis and low back until only your feet and upper
back are in contact with the ground. While in the top position, straighten one leg
so that now only one foot is in contact with the ground. The body should not
deviate to one side as this is performed. Return to the start position and then
repeat with the opposite leg.
8. Quadruped Exercise: Start on your hands and knees. Perform a pelvic tilt (tuck).
Now extend one arm in front of you and the opposite leg behind you. Hold the
top position for a couple seconds. The body should not deviate to one side as this
is performed. Perform all the repetitions for one side and then switch to the
opposite arm/leg.
To perform this program, it is recommended that you do each exercise in the order it
is listed. Perform the first six exercises for 30 seconds each, with very little rest
between exercises. Initially you may have to take a break during the 30 sec work
period. After performing this program consistently, you may be able to go from one
exercise to the next without any rest. Exercises 7 and 8 are not done for a set time.
Each exercise should be performed for 15-20 repetitions. After completing exercise
8, take a brief rest and repeat the program once more. As you improve, time and
repetitions can be added to the program to continue to increase the challenge.
When the instructions say “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 do this
exercise as directed, because it is crucial for improving core strength - the strength of the
muscles surrounding the pelvic girdle, which promote powerful, economical, injury-free
running.