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Go Hard Core: 5 Ab Exercises for a Faster Run

Get a whittle faster. In a study, runners who did these moves four times weekly shaved a minute off their 5K times in six weeks. Try two sets of 12 reps each.

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Jason Lee
Jason Lee
Jason Lee
Jason Lee
Russian Twist
Jason Lee
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Ball Crunch

Lie faceup on a stability ball, knees bent 90 degrees, feet on floor. Put hands behind head with elbows out to sides and crunch up, then lower.

Source: Study at Barry University in Miami Shores, Florida

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Hip Raise

Lie faceup on floor with heels on ball, legs extended, arms by sides. Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.

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Back Extension

Lie facedown on ball, knees bent and feet on wall behind you, toes on floor. Bend elbows by sides, bringing fists in front of shoulders. Lift upper body; lower.

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Arm/Leg Reach

Start on all fours. Slowly extend left arm and right leg at the same time until both are parallel to floor; hold for 1 second. Return to start. Switch sides and repeat to complete 1 rep.

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Russian Twist

Lie faceup on ball, knees bent, feet on floor. Extend arms toward ceiling and clasp hands. Keeping hips still, rotate upper body to right, then left, to complete 1 rep.

Originally published in FITNESS magazine, July/August 2009.

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What do you think? Review this slideshow!

loribee53 wrote:

These are great core exercises. The ball adds just enough instability to trigger your body to use all of the spinal, shoulder girdle and pelvic stabilizers to maintain balance. Doing each exercise slowly while paying attention to the breath can build core quickly and efficiently. Good job on this choice of core workout! What does it matter if it says how many to do? Do what you can and build up as you go!

1/26/2013 12:29:26 PM Report Abuse
yerxyang1 wrote:

You are able to print them out. Just click on the icon that looks like a disc/printer.

9/23/2012 12:00:20 PM Report Abuse
anonymous wrote:

I agree with Virginia# 2630. If I could print them out I would certainly have them handy to do with my other exercises for my core and back. Thanks for your very best info! ever!Rose

3/2/2012 05:01:16 AM Report Abuse
kellywatts68 wrote:

I completely agree with virginia....its too much to have to print or go thru the slides page by page when working out!

3/1/2012 10:32:58 AM Report Abuse
virginia2630 wrote:

I really dislike the slideshow format. Would much rather prefer seeing the exercises on one page, that I could then print out and do. The slides are too time-consuming and then difficult to reproduce for use at home.

8/23/2011 05:10:37 PM Report Abuse
maayala00 wrote:

good suggestions but the article didn't tell the reader how many reps to compele for each exercise.

4/2/2011 01:00:27 PM Report Abuse
ctrjbheffner wrote:

I liked all of the moves for situps and will try to incorporate them into my workout. That will be the true test, is after I have tried them do they really help in your run by making you stronger!!

4/6/2010 10:12:59 AM Report Abuse

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