Whether you’re a recreational or competitive runner, every woman athlete will benefit from supplementing her training schedule with some strength training.
The goal here is to develop balanced muscle groups and not turn yourself into a chiseled body builder; and you don’t even have to go to the gym or use traditional weight machines to create an effective program.
Developing strong abdominals (sometimes called “core muscles” or simply “core”), is key to helping prevent back pain or injury and supporting your frame while running.
Here are 4 basic at-home moves for strengthening core abdominals.
Be conscious of your form. Focus on the muscle groups you are working and try not to assist with other parts of your body.
1) Upper Abdominal Crunch
Lie on your back, with your knees bent and your feet flat on the floor.
Cross your arms in front of you and rest them on your chest.
While keeping the small of your back on the floor, and your face pointed towards the ceiling, bring your shoulders off of the ground while tightening your abs.
Without letting your shoulders touch the ground, pulse slowly up and down without resting 20 times. Don’t worry if you can’t do 20 right away. Work up to it each time your work out – adding a few additional crunches each week.
2) Upper Abdominal Crunch with a Twist
Do this one along with the regular abdominal crunch as described above.
Perform steps one through three above, however, when you pulse up, twist the trunk of your body left for a set of 10, then right for a set of 10. Again, if you’re just starting the program and you can’t do twenty right away, work up to it.
3) Lower Abdominal Crunch
Lie on your back, knees bent, with your feet flat on the floor. Cross your arms in front of you and rest them on your chest.
Raise your upper body off the floor just to the point where your shoulder blades are no longer on the floor. Keep the small of your back on the floor and curl several inches forward.
Lower yourself just a few inches – but don’t let your shoulders return to the floor.
Pulse in this manner 20 times.
4) Lower Abdominal Crunch with a Twist
Do this one in conjunction with the lower abdominal crunch.
Perform steps one through three above, however, when you pulse up, twist to the right for 10 reps, then to the left for 10 reps.
4) Back Extension
Lie face down on the floor, with your hands placed under your chin (palms to the floor), and your legs straight out.
Squeeze your thighs, buttocks and lower back as you raise your arms and chest off the ground at the same time. Lower and repeat 8 – 15 times.
These basic core exercises are great for building a strong mid-section and don’t take a lot of time. Again, don’t be discouraged if you can’t complete a full set of repetitions immediately. Keep at it…you’ll be amazed at how quickly your conditioning improves!
