Thursday, August 19, 2010

Crunches SUCK!

They don't call it "Hard Core" if they weren't referring to having some rock hard abs.. Again, "Running" isn't 100% based on your legs.

Often runners (including myself) are SO focused on the run, we seriously forget about everything else. If you're pressed for time, Its OK to shorten your run by 10-15mins and incorporate these workouts.

Having a Strong CORE is vital to being a Strong runner.

Even if you're Not a runner, these are still GREAT Core exercises anyone can do

Why these are some my Favorite Core exercises?

  1. Because Crunches SUCK
  2. You don't have to do 100 Crunches and get a WAY better workout
  3. Super Easy, Anyone, and I mean anyone (with arms and legs), can do these 
  4. No excuses - No,  "I have lower back pain" No, "I have neck pain", etc etc.. these exercises can actually Correct those problems

Read the entire article here on its a really great article.

  1. Plank Lift 
    What It Hits: transversus abdominis and lower back

    Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg. 

    Keep It Honest: Pull in your belly and don't let your hips sag. 

    Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.
    -Add the BOSU ball : rest either your arms or feet on the rounded part of the ball to intensify the move.

  2. Side Plank  (Wanna get rid of that Muffin top and love handles? - This move is AWESOME)
    Your abs will be screaming the next day.. and it will seriously hurt to laugh and sneeze, haha!

    What It Hits: obliques, transversus abdominis, lower back, hips, and glutes

    Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.

    Keep It Honest: Keep your hips up; don't let them sag.

    Make It Harder: Support your upper body with your right hand, instead of your forearm.
    -lift up the non supporting arm straight up to the ceiling, or lift up the non supporting leg up, and if you're really intense, "Thread the needle" - With your non supporting arm, reach under your opposite side, and imagine pulling a rope/thread up to the sky
    -Add the BOSU ball : rest either your arms or feet on the rounded part of the ball to intensify the move.
  3. Metronome 

    What It Hits: obliques

    Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.
    Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.

    Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.

    Make It Harder: Keep your legs straight.
    -if you have a partner, have then toss your legs to the ground while you use the resistance to keep your legs from touching the ground. 

  4. Superman (this is GREAT if you have lower back pain)

    What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)

    Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

    Keep It Honest: Don't raise your shoulders too much.

    Make It Harder: Lift both arms and legs at the same time.
    -Add the BOSU ball. Lay with your belly on the rounded part of the ball and do this move
  5. Bridge 

    What It Hits: glutes and hamstrings

    Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.

    Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.

    Make It Harder: Straighten one leg once your hips are lifted.
Mix it up!! 

Here are a few more really Great and REALLY EASY moves!!

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