Good AB Exercises for Runners

If you’re a runner, you know how important it is to have strong legs. But what about your abdominal muscles? Don't neglect them, otherwise it could have a negative impact on your performance. According to "Runner’s World," strengthening your front abdominal muscles, as well as your obliques, with exercises that mimic the moves used while running is one of the best ways to optimize your performance and prevent injury.

  1. Importance of Strong Abs

    • Not only do strong, toned abs look good, they are also particularly valuable for runners. When you run, your abs help stabilize the pelvis. If these muscles are weak, then you increase your risk for injury in the form of back pain or strained hamstrings. By strengthening these muscles, you will create a more solid core. You’ll also increase your stamina by including ab exercises in your workout routine.

    Upper Abs

    • An easy exercise for strengthening your upper abs is the standard crunch. Lie on your back with your feet tucked under something stable and your arms crossed at the chest. Roll at the waist until you are upright, hold and then lower yourself back down. Another upper ab exercise that will help improve your running is a variation on the standard crunch. Perform the finger-to-toe crunch on the floor by lying on your back with your legs extended and your arms stretched straight over your head. Focusing on your abs, raise your legs and arms into a jackknife position until your fingers and toes touch. Lower to the starting position and repeat the exercise.

    Lower Abs

    • Work out your lower abs with an abdominal hip raise. Start on your back, place your hands at your sides and bend your knees so that your feet are flat on the floor. Bring your knees to your chest, lifting your pelvis and hips and contracting your abs. Hold for two counts, then lower your legs and repeat. Another exercise targeting the lower abs is the hanging abdominal leg raise, which does require a pull-up bar. Hold the bar with your hands, hang from your arms with your legs dangling straight down, tighten your abs and bring your knees to your waist, keeping them at a 90-degree angle. Hold for two counts and repeat.

    Obliques

    • By strengthening your obliques, which are the muscles that run along the sides of your abdomen, you will further stabilize your pelvis when you run. Exercise your obliques with a bicycle crunch, which is similar to a standard crunch, except when you lift yourself up, you twist your torso to your bring your right knee to your left elbow while keeping your left leg straight. Alternate the arm and leg with every crunch, creating a “cycling” movement. You can also try an oblique twist, which you do by starting on your back, knees bent and feet flat on the floor. Extend your arms in front of you and raise into a crunch, but twist your torso to the side to work the obliques. Repeat by twisting to the opposite side.