Washboard abs and why they are important for runners too!
Posted December 30th, 2006 at 4:00 PM by Carolyn Hershler
Section: Running & Training, Cross Training, Health & Fitness, Exercise
Toned arms, strong legs, and chiseled abs are all factors that come into play when searching for the ideal athletic body. But what’s the ideal body type for a runner?
A strong abdominal section may seem to only be important aesthetically, but it actually is of the utmost importance for runners. Having a strong mid-section can provide an assortment of benefits for runners, such as: providing a strong core, improvement of running form, as well as a reduction of stress on the back.
With the correct combination of ab strengthening techniques, one can become a stronger runner (and have that beach-ready body you always wanted!).
The most important benefit of a runner having a toned mid-section is it creates a strong core. This is vital for an efficient transfer of energy between different parts of the body. By creating a strong center that can continually provide a sturdy force between the upper and lower body, excess energy is not lost and can be used to power the body. The importance of a strong core is described by Mike Huff, the sports director at Duke University:
“The core is really the key part of the body in any sport. It’s the center of power, and if your not strong in the middle you’re not going to be powerful.”
If a person has a weak core excess movement in the central abdominal region can occur which can result in fatugue and will impair performance. Vern Gambetta, a director of Sports Training Systems in Florida, believes that the key is being in control of those movements and coercing them towards the correct direction. Having a strong set of abdominal muscles can largely impact a person’s ability in controlling their body movements and improving their running ability.
Keeping the power in the center of the body helps improve posture which is a major component of proper running form. The importance of correct posture can prevent running-related injuries such as lower back pain, tendonitis, and stress fractures. Sandra Swami, a personal trainer and fitness expert, explains:
“Many runners get injured because they have too much movement in the spine. If you are spending a lot of unnecessary energy moving the spine forward and back it doesn’t contribute to forward momentum at all”.
On the other hand, if central core muscles are too sturdy they can have an adverse effect by limiting your range of motion and can also lead to poor posture and injury. A balance must be found in building your abs between flexibilty and strength. The flexibility of the central core muscles allows for the proper placement of the body to promote correct posture, while the strength of the muscles allows for improvement in the control of running technique, increased power and endurance (making you a faster, stronger runner!).
How can central core muscles be improved? Through various exercise techniques that target the four sections of the abdominal region. These sections include the upper and lower abs, obliques and the transverse muscles. These four regions all work together to provide strength as the central core. Unforuitnely many peope tend to ignore one or more of these regions.
The basic crunch is a classic and effective means of targetting upper-abdominal area. Lie on the floor with your knees bent and your hand crossed over your chest or gently touching the side of your head. Your shoulder blades should be lifted above the floor, while squeezing the abdominal area, and this should be held for a few seconds before returning to the starting position. Make sure to keep your neck properly aligned with your spine or you will end up pulling a muscles or feeling other discomfort in your neck, traps and delts. Try doing 3 sets of 12-18 repetitions. The difficulty level of a crunch can be increased with the introduction of the stability ball instead of laying on the floor (which will further aid in the development of your motion-control muscles and your lower back). Additional weight can also be added by holding a medicine ball while completing a crunch to increase effectiveness.
There are many alternatives to the crunch and other techniques geared towards shaping the central core. To target the lower abdominal area, knee raises are an important exercise. Knee raises can be done by sitting on the edge of a chair (but are best performed at a gym on a “roman chair”), while keeping the legs out, extended and together, then lifting your knees to your chest. Holding the lift for 3 to 5 seconds and repeating the lift will help tone the lower ab area, which is one of the most underdeveloped spots on most average people. This can be made more challenging by transforming them into leg raises. This is essentially the same exercise, except you keep your legs almost straight out, instead of bent, when doing the elevations.
Another popular lower abdominal exercise is the scissor kick, which begins by laying on the floor, with the hands underneath the buttocks. Then slowly raise and lower one leg at a time about 10 inches above the ground, making sure to keep the back touching the ground. Try to alternate three times between each leg, with about 10-18 repeats (it’s a killer!). You can also try to move your legs horizontally (picture) instead of vertically for to aid with your obliques and lower abs.
A specific exercise that targets the oblique region of the abdominal area are seated oblique twists (my personal favorite!). This move requires a medicine ball or a dumbbell weight, preferably from 2 to 10 pounds. Begin this move on the floor, with the knees bent at a 45 degree angle, and lean back until you feel the abdominal region become tense. The farther you move back, the more difficult this move becomes. Then, grasping the medicine ball with both hands, move the ball from side to side, creating an semi-arc movement. Keep the arms as straight as possible, and try to repeat as many times as possible. You should feel the burn with this one! This can also be done on a decline or flat bench for added difficulty (pictured) and is sometimes refferred to as the “Oblique Medicine Ball Blast”.
One simple movement that can help build strong transverse muscles, begins by standing up straight and inhaling. Then while exhaling, try to suck your abdomen upward and inward for 10 seconds. Repeating this technique 20 times on a regular basis can help build the muscles that create the abdominal plate.
Muscles in the lower back, buttocks, hip, and pelvis are also included in the central core muscle group, and their strength or relative weakness can greatly affect a runner. There are various exercises geared towards strengthening these specific muscles as well.
The “Stick Crunch” is specifically geared towards runners to help build up the pelvis and lower spine areas. This crunch begins by lying on the back, with the knees bent and tucked as closely as possible to the chest. Then, shoulder-width apart, hold on to any type of stick (a broom handle or a tree branch), with both hands, and reach our towards your toes. The next step is to reach beyond your toes with the stick, while squeezing your abdominal area. Take one second breaks and repeat about 15 to 30 times.
The “Oblique Bridge” is another alternative movement geared towards runners to help increase stability in the hips, pelvis, and spine region. This move starts by laying on your side , and propping yourself up using your elbow, and keeping your ankles together. Then lift your hips up until your ankle is diagonal with your neck and try to hold steady for 20 seconds, then reverse sides. The more you include this exercise in your regular work-out regime, the easier it will become, and more effective you will be at controlling your stability during runs.
Pilates is a popular alternative workout that involves many core-strengthening exercises that can aide a runner in improving their abdominal region. (Also check our our article entitled: “What’s the big hubbub about Pilates? Can it help runners?”)
Since Pilates is centered on creating a balance between different forces in the body, it can help a runner fine-tune their own form and style. Sandra Swami describes the benefits:
“A person who does Pilates can accomplish a great deal of understanding the in the way the body works and that can improve performance in running because it helps one understand the signals the body is sending”.
If a runner can gain a better understanding of their body and why it is reacting a certain way, they will be better suited to prevent future injuries.
Yoga is another alternative exercise that can aide a runner in achieving a stronger central core. Yoga’s emphasis on stretching, increasing mobility, practicing proper breathing patterns and overall awareness of one’s body can greatly benefit a runner’s workout and overall fitness level! (Check out: “Yoga can be a cure all – for all (yes, even for runners)”)
The benefits of a strong core for a runner are numerous and critical to proper performance and injury prevention. Anyone from a marathon runner to a recreational athlete trying to lose a few pounds should be conscious of these benefits and amalgamate some of these techniques into their regimens. Combining these workouts with a healthy diet can help a runner achieve a stronger and more flexible abdominal area; improving performance and also allowing you top feel better about the way you look (and turn a few heads at the beach!).
Research sources and for additional information: [Runner’s World], [Devine Sports], [Body Results], [Running Times]
Tags: ab exercises, abdominal muscles, abs, athletic body, back pain, beach body, bench, cross training, crunch, exercise, form, knee raises, leg raises, lower back, medicine ball, oblique, posture, runners body, running body, running form, stick crunch, strength, tone, transverse
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The Final Sprint
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March 31st, 2007 at 4:01 pmWhen are you going to come see your texas boy?
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This makes it easy to find and review the instructions for each exercise! I’ve even made it easy for you to get started… The Quick Start Guide You’ll Be Ready To Go Within Minutes Of Downloading Your Copy! Fast results come to those who take immediate action! While I want you to read, study and understand all the information I give you, the benefits of the Athletic Body Workout are in the doing. I’ll show you how to get started immediately, and then you can review all the material at your leisure. Just think, the faster you get started, the faster you can SEE, FEEL and USE the RESULTS of your athletic training. Results like more muscle, less fat and the kind of body that turns heads! 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I’m a firm believer that reaching your fitness, fat loss and physique goals should not cost a fortune. So, I’m practically giving the entire package away for… The One-Time Price Of Only $19.95 (I have to be honest, when I was putting the final package together I seriously considered raising the price. I mean, $19.95 is an incredible value for what you get. But I decided to let it go for $19.95 to start with, and then possibly raising the price in the future. So, consider yourself fore-warned. Jump on this offer NOW, while it lasts!) Get Athletic Body Workout NOW! At The Special Price Of Only $19.95! But if you download your copy of Athletic Body Workout today, that’s not all I’m going to give you. To be absolutely certain I OVERDELIVER on my promise of effective fitness, fat loss and physique building information, I’m also giving you these… Thank You Gifts! I’ll give you a link to a download page where you can get these eBooks, written by yours truly, ABSOLUTELT FREE! Hard Core Medicine Ball Training Stable Core Swiss Ball Training Random Dumbbell Intervals Bodyweight Exercise Cardio Intervals Tabata Calisthenics Workout Wow, that’s a lot of stuff! I think you’ll agree, $19.95 is a small price to pay to get this complete, step-by-step TRAINING PROGRAM. But I want to take all the pressure off your decision to download Athletic Body Workout right now (anywhere in the world, morning, noon or middle of the night) by backing my work with a… No Risk – Worry Free 8 Week Guarantee If for any reason, you are not completely satisfied with the Athletic Body Workout in the first 8 weeks, just contact me and I’ll give you ALL your money back… No Questions Asked. I’m so confident the Athletic Body Workout is everything I say it is (and MORE), I’m willing to take all the risk and make your decision to download now worry free! I Want My Risk Free Copy Of Athletic Body Workout For Only $19.95! It’s time to get YOUR ATHLETIC BODY… The PLAN For The Athletic Body You’ve Always Wanted Is Available For Immediate, Safe & Secure Download! Once you place your order on Clickbank's secure server, you go to a download page where you can download a zip file with the Athletic Body Workout package, plus a link to the Bonus Download Page where you can get all the free bonuses and sign up for free to the Exclusive Customer Area! All ebooks are in PDF format and can are accessible on any computer (PC or Mac)… and you can even print them out to view in hard copy! Armed with this step-by-step PLAN, nothing stands in the way of you and the effective training leading to awesome physical abilities, tip-top health and the lean, muscular, athletic body you’ve always wanted. Don’t waste another minute on ineffective workouts, take advantage of the LOW price now. I could come to my senses to the TRUE value of this incredible workout plan at any time. Your success is my success, Coach Eddie Lomax Founder and President Optimum Fitness Network LLC Yes Coach, I’m Ready For The Athletic Body Workout p.s. Even if you are just remotely interested in learning how to use a progressive plan of athletic workouts to improve fitness, lose fat and better your physique, you owe it to yourself to at least try Athletic Body Workout. If you have failed to create the athletic body of your dreams, stop what you are currently doing and start the Athletic Body Workout TODAY! Note: ATHLETIC BODY WORKOUT and the Free Bonuses are downloadable e-books. No physical products are sent. After you order, you will get INSTANT ACCESS to download all the e-books onto your computer as one zip file. You should already have a program to unzip the file installed on your computer. If not, unzip using a trial version of WinZip or WinRar… or get a free copy of 7-Zip. The e-book format is adobe acrobat PDF, which you can view on Mac or PC. If you don’t have Adobe Reader, get your copy here. | home | about | faqs | news-wire | contact | All Images and Text are Copyright © 2007 of Optimum Fitness Network LLC and Eddie Lomax. DISCLAIMER: The material on this site is for informational purposes only and not intended to replace professional, medical recommendations or common sense. This site, owners and employees accept no responsibility for injury or damage arising from the use or misuse of the information provided. © Copyright 2006 Optimum Fitness Network LLC. All Rights Reserved. Sites you may be interested in Nutraplanet picks up Athletic Edge Nutrition Blog Post Health, Fitness, and Supplement BlogThe Nutrition and Food Web Archive Nutrition Blog Blog Archive Vegetarian Athlete? 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