Abs like these...

Runner's World South Africa - - Front Page -

The Amer­i­can Col­lege of Sports Medicine rec­om­mends that adults per­form re­sis­tance ex­er­cises for each of the ma­jor mus­cle groups two or more times per week. It’s es­pe­cially im­por­tant for run­ners – a strong mus­cu­la­ture can bet­ter ab­sorb the im­pact stress of repet­i­tive foot­strikes – so we rec­om­mend do­ing 15-minute ses­sions like this one three times per week.

Re­verse Crunch with Ex­er­cise Ball

• Roll over the ball so your hands are on the floor in front of it. Walk your hands out un­til they’re be­low your shoul­ders and your lower legs rest on the ball. Bend your knees and hips to pull the ball in (pic­tured at left), then roll it back. Re­peat for 60 sec­onds.

Box Step-Up

• Place your left foot on a box that al­lows your thigh to be par­al­lel to the ground. Push through your left heel and leg to stand, then step down with your right leg. Re­peat 30 sec­onds, then switch sides.

Hip Ex­ten­sion Leg Curl with Ex­er­cise Ball

• Lie on the floor with your heels atop the ball and your arms by your sides. Raise your hips so your body forms a straight line. Pull the ball to­wards your butt, then roll it back. Re­peat 30 times.

Bird Dog

• From all fours, reach for­ward with your right arm and back­ward with your left leg so both are par­al­lel to the floor. Hold three sec­onds, re­turn to start­ing po­si­tion, then switch sides. Do 15 reps on each side.

Sin­gle-Leg Wall Squat with Ex­er­cise Ball •

Wedge the ball be­tween your back and a wall. Step out and lower into a squat. Ex­tend your right leg, push through your left leg to stand, then lower. Re­peat 20 times, then switch sides.

Kick­back with Re­sis­tance Band •

While stand­ing, loop a re­sis­tance band just above your an­kles. Lift your right foot just off the ground and drive it be­hind you. Pause, then re­turn to start­ing po­si­tion. Do 15 reps, then switch sides.

Sin­gle-Leg Bridge/Pelvic Thrust

• Lie on your back, feet un­der your knees. Straighten your left leg and push through your right heel to raise your butt. Pause, then slowly lower. Do 20 reps, then switch sides.

Dumb­bell Clocker Shoul­der Raise

• Hold light dumb­bells. Imag­in­ing that you’re at the cen­tre of a clock fac­ing 12, raise your arms un­til they’re par­al­lel to the ground at clock po­si­tion 12, then lower. Re­peat at 1 and 11, 2 and 10, and 3 and 9. Per­form this se­quence 4 more times.

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