From the August 2004 issue of Runner's World
Supine Running
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THE ABS PLAN
A washboard stomach isn't only about vanity, it's about being a stronger, faster runner. Here's a simple diet and exercise program for shedding fat and revealing your inner six-pack.
By Matt FitzgeraldFrom the August 2004 issue of Runner's World
Benefit: Strengthens the lower abs and hip flexors with a running-specific leg action.
Technique: Lie face up with your arms at your sides. Begin with your legs extended and your feet raised two inches above the floor, heels together. Press the small of your back into the floor. Draw your left knee toward your chest while keeping your right leg extended and off the ground and your lower spine in contact with the floor. Return to the starting position and then draw your left knee in. Repeat eight to 12 times with each leg.
Hip Twist
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Benefit: Strengthens the muscles that prevent excessive trunk rotation during running.
Technique: Lie face up with your palms flat on the floor. Extend your legs toward the ceiling, with your feet together, toes pointed. Tip your legs 12 to 18 inches to the right by twisting at the hip, so that your left buttock comes off the floor. Fight the pull of gravity by maintaining stability with your abs and obliques. Pause for a moment, then return slowly to the starting position, again using your core muscles to control the movement.?Repeat on the left side. Do eight to 10 repetitions on each side.
