This 8-Minute Abs workout is quick and simple, just what your abs need.
Do this abs workout every other day to strengthen your core and ensure that you continue running faster and injury-free.
Runners focus so much on their mileage that they forget about just-as-important workout components like core strength. A strong core stabilizes your legs, hips, and pelvis, stabilizing your legs and helping you maintain efficient running form.
But too often when returning from a run, it's tempting to just hop in the shower and get going, putting off your abs to another day. Busy DC-ites are always on the go, from running to work to happy hour, there just doesn't seem like there's hours enough in the day to fit in another workout! Resolve to make your core strength a priority in your training - you won't regret it. Wake up just 8 minutes earlier to squeeze in this workout before your run or afterwards, or take a break at work, shut your office door, and re-energize with a mid-day workout!
8 Minute Abs
Do 1 minute of each exercise, do not take breaks between!
1. Traditional crunches: Lie on your back with your knees bent and your feet flat on the ground. Cross your arms across your chest, or hold them behind your head to support your neck (but make sure you do not pull on your neck). Sit up about 6 inches. Do these slow and controlled, about one crunch every 6 seconds (3 seconds up, 3 seconds down).
2. Leg bobs: Lie flat on your back with your legs extended, and your hands palms-down under your tailbone. Lift your legs about 6 inches off the ground and bob them up and down without letting your feet or legs touch the ground.
3. Side crunches: Lie on your back and bend your knees to one side. With your chest facing up, and your hips facing to the side, do crunches.
4. Side crunches: Same as previous exercise, do the other side.
5. Bicycles: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee.
6. Penguins: Start off in crunch position and keep heels just far enough away from finger tips so as to stretch a little to touch them. Alternate reaching from side to side, touching you right hand to your right foot and left hand to your left foot with your shoulders lifted off the ground. You will feel a slight burn in your sides.
7. Side tilts: Sit up on your tailbone with your knees bent and lifted off the ground and your shoulders off the ground. Hold your hands in a fist in the middle of your chest. Lean left and right, touching your elbows to the floor on each side.
8. Leg lift: Lie flat on your back with your hands under your tailbone (like in the leg bob exercise) and your legs extended flat on the floor. Slowly lift your legs to 90*, then bend you knees to your chest, and then straighten your legs back to your starting point. Repeat.
Do this simple workout every other day!
Check out this slideshow to get a better idea of the exercises.
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