Last week, I posted about leg strengthening exercises. Well, you may now be wondering what are ways that you can gain strength in other parts of the body. As most runners know, abdominal muscles help create faster runners. So, abs will be the next strength topic that I focus on, not only because of running, but don't we all want to have a flat stomach? This workout that you are about to experience will help you with both. You can do these after or before your leg strength, but it is a good habit to do them at the same time as your legs. So, let’s get those abs burning!
All of these need to be done on a surface that is smooth and comfortable to you. Then, you will need to lie down on your back. You will first be doing what are called bicycles. These are very easy to do but will help to tone your ab muscles. You will need to raise your shoulders and legs off the ground. Then, extend one leg and bend the other (the same motion as riding a bike), making sure to twist your body so that when your left leg is straight, your right elbow is toward that side. Your hands should be on your head, but not on your neck. If they are on your neck, it can put a lot of unnecessary strain on your neck. Eventually, you should try to touch your elbow to your knee every time. At first, however, you may not be able to do this, so try to touch as much as possible. Make sure that even if you do not touch your elbow to your knee, you are still twisting. Continue to do these, making sure to do two sets. The number you do will vary from person to person. Below, is an example of how you should look when doing this exercise.
After completing those, your abs will be burning. You may be thinking, wow, thank goodness it’s over…but it’s not! Next, you will do planks. To do a plank, you need to roll over to your stomach. Then, bending your elbows at a 90 degree angle, prop yourself up on your forearms and toes. Once in this position, make sure that your body is flat and your eyes are looking straight ahead. Hold this position for 10 seconds.
Once that time is up, lift your left leg. Keep your left leg up for around 20 seconds and put it down, lifting your right leg. Hold for the same amount of time and then repeat. Again, this is one of those exercises where you will have to determine how long to hold or how many to do. Once you have completed the most that you can, hold the regular plank for 20 seconds. Times may vary from person to person depending on your fitness level. The great things about these are that they not only work your abs, but they work your butt, back, hips, thighs, and shoulders.
Now, you will move onto the side planks. To do these, you will need to be in the same position as the plank only on your side. This will require you to do these on both sides of your body. With your body on your ONE forearm and side of your foot, you are ready to work! Again, the number of sets you do and the amount of time you can hold it will vary from person to person. The important thing to remember is to do the same on each side of your body. When you are ready, raise your body off the ground and keep your top hand in the air or on your hip so you are not tempted to cheat and use it to help hold you up. Hold for around 20 seconds and then drop. Make sure to do as many sets as you can on one side before you switch. This will help to build up your body faster than if you switch each time. Also, this will be hard on your elbow, so if you have a towel or shirt that you can ball up to put your elbow on it will help it to hurt less.
Congratulations! At this point you are halfway through an ab workout! Now, you are on the bridge. Return to your back position and bend your knees so that your feet are flat on the ground. Then, lay your hands and arms on the ground. For this though, you should NOT use your arms to help hold you up. Now, all you need to do is push your back off the ground using your feet. Your knees should stay bent and your body should be straight. Hold this for as long as you can. This will not only work your abs, but your butt as well.
Last are push-ups. Typically, people think that they only work your arms. However, this is not true. Push-ups help every muscle from your fingers to your toes. So, to do this, you need to be on your stomach. Then, get on your toes and hands. Once in this position, all you need to do is bend your elbows to a 90 degree angle then push back up. The most important thing when doing these however is to keep your back and butt parallel to the ground.
Wow! You are finally through an ab workout. This may seem like a lot, but believe me, it only takes about 10 minutes. In those 10 minutes, your abs should be burning like crazy, but the work will pay off. Stick with it! At first, I wasn’t that successful with it and I couldn’t do that much. Time and continuous work with it will make it easier for you, and you will be able to do more reps. Have a terrific Tuesday!
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http://www.glamour.com/bbg/2010/strength/abs/bonus-workout-abs?slide=4#slide=4
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