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Tag Archives: Core

  • 15 Minute Abs

    Superman

    What it Hits: transcerses abdominis (deep abs) and erector spinae (lower back)

    Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

    Hints: Don’t raise your shoulders too much.
    Make it Harder: Lift both arms and legs at the same time.


    Bridge

    What it Hits: Glutes and hamstrings

    Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.

    Hints: Squeeze your glutes at the top of the movement, and don’t let your spine sag.
    Make it Harder: Straighten one leg once your hips are lifted.


    Metronome

    What it Hits: Obliques

    Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching. Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.

    Hints: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side. Make it Harder: Keep your legs straight.


    Plank Lift

    What it Hits: Transversus abdominis and lower back

    Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.

    Hints: Pull in your belly and don’t let your hips sag.
    Make it Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.


    Side Plank

    What it Hits: Obliques, transverses abdominis, lower back, hips and glutes.

    Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and keeping your body weight support on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.

    Hints: Keep your hips up; don’t let them sag.
    Make it Harder: Support your upper body with your right hand, instead of your forearm.


    Floor Crunch

    What it Hits: Rectus Abdominis, transverse abdominis

    Lie on your back with your knees bent, feet flat on the floor. Place hands so that your fingers are by your ears (rather than cupping your head in your hands). Contract the abs and curl forward to lift both shoulders off the floor without tucking your chin to your chest (keep chin pointing up). Hold for two counts and then lower. Do two sets of 10 to 12 repetitions.

    Hints: Keep stomach tight and tucked in
    Make it Harder: Grab two cans from the pantry and hold onto to add resistance.


    Bicycle Crunch

    What it Hits: Rectus abdominis, external obliques and internal obliques.

    Lie on your back, knees bent, feet flat on the floor, and hands on the sides of your head. Contract your abdominal muscles as you bring your knees up to a 45-degree angle. Straighten and bend your knees as you alternate crossing and touching right elbow to left knee, then left elbow to right knee. Do two sets of 10 to 12 repetitions for each leg.

    Hints: Make sure to keep a straight back.
    Make it Harder: Do the entire motion in slow motion.

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  • Fast Abs

    By Alyssa Shaffer

    A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. “Our coaches drill the importance of core conditioning into our heads,” Says world champion hurdler Lolo Jones. “We’re at it all the time.” That’s because scientists and coaches now know that you can’t run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. “When your core is strong, everything else will follow,” says Greg McMillan, a running coach in Flagstaff, Arizona, who has worked with scores of elite and recreational runners. It’s the foundation for all of your movement, no matter what level of running you’re doing.

    The key is to train your core like a specialist. Experts have mapped out precisely how the movements of running draw on the strength and stability of the glutes, obliques, and ab muscles that lie deep beneath the six-pack. They’ve learned how essential it is for runners to engage these muscles to finish fast, reduce pain, and hang tough on long runs. Best of all, they’ve tailored workouts to help them do that.

    All runners – from those rehabbing injuries to elite gunning for PRs-can benefit from this detailed approach. “When all the muscles involved in running are supported, and the muscles in the hips and trunk work together you don’t get as many injuries and can enjoy running more,” says Phil Wharton, a musculoskeletal therapist and co-owner of Wharton Performance Group in New York and the Wharton Health Experience in Flagstaff.

    Quality core work isn’t easy. But it doesn’t require more than 15 minutes a few times a week-an investment that will pay dividends on the road. Just ask Lolo Jones. Even in the off-season, she’s working her core three times a week so that when she races, she’ll have the stamina to retain her status as America’s top hurdler. “When my core strength is at its peak,” says Jones, “I can run more efficiently and maintain the extra edge.

    Here’s How Your Core Works For You On The Road

    Speed. As you enter your stride or quicken the rate of your leg and foot turnover when you’re trying to pick up your pace, the lower abs-including the transverses and rectus abdominis- and lower back are called into action. The stronger and more stable these muscles are, the more force and speed you can generate as you push off the ground.


     

    Uphills

    The glutes and lower abs support the pelvis, which connects to the leg muscles needed to get uphill. If the core is strong, the legs will have a stable plane to push fro, for a more powerful ascent. When you swing your leg forward, the hip-flexor muscles, such as the rectus femoris, pull on the pelvis. As you push off the ground, the glutes and hamstrings are engaged.


     

    Downhills

    When you’re flying down a slope, you need strong gluteal muscles to help absorb the impact and counter the momentum of the forward motion. As fun as it may be to zoom down, without the core strength to control your movement, your quads and knee joints bear the extra pounding of your body weight, which can lead to fatigue, pain, and even injury.


     

    Endurance

    As you’re nearing the end of a race, a solid core helps you maintain proper form and run efficiently, even through fatigue. With strong lower abs and lower- back muscles, such as the erector spinae, it’s easier to stay upright. If your core is weak, you may end up shuffling, slouching, and putting too much stress on your hips, knees, and shins.


     

    Lateral Movement

    Whenever you have to suddenly move to the side-to turn the corner on a track, dodge a pothole, or navigate undulating terrain-the obliques provide stability and help keep you upright. If your core is weak, then you may end up leaning into the movement, which can put excess weight and strain on the joints in your legs and feet.

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