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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
Arm/Leg Reach
Jason Lee
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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