Big Body Building Tips

While many people may consider running an exercise that works only the lower body, the abdominal muscles also play a very important role. When running, it is essential to keep an upright posture and a tight midsection. Having weak abdominals can cause your pelvis to tilt forward and put your spine under an excessive load, which can lead to an inefficient running technique and injuries.

Plank

Situps and crunches are some of the most commonly performed abdominal exercises. However, ab training for running should be based around movements in which the midsection remains still. To perform a plank, place your forearms and knees on the floor. Take your knees off the floor so that your body weight is supported by just your forearms and toes. Squeeze your abdominals tight, and keep your hips in line with your torso. Hold this position for as long as you can. Perform two of these every other day.

Ab Wheel Rollout

The ab wheel is a small wheel with short horizontal handles on either side of the center of the wheel. To performing kneeling rollouts, begin by kneeling on the floor with the ab wheel in front of you. Hold each handle, and slowly roll it away from you, keeping your arms straight and your abdominals tensed. When you reach the point where your hips start to sag, roll back to the start position by squeezing your abs. Once you can perform three sets of five with a full range of motion, try doing rollouts from a standing position.

Turkish Get-Up

The Turkish Get-Up is an extremely demanding exercise that helps to develop strength and endurance throughout your abdominals and obliques. Lie on your back with a light kettlebell or dumbbell held above your head in your right hand, and your right knee bent to 90 degrees, with the foot flat on the floor.

Forcefully sit up fully to bring your torso off the ground, using your left arm and leg for support. Push your hips high off the floor, and bring your left leg back through until you are in a kneeling split stance, then stand up. Aim to do three sets of three repetitions on each side. This will also help improve your shoulder strength as well as body mobility and stabilization.

Side Plank

The side plank offers the same benefits as the regular plank, but places greater stress on your obliques — the muscles at the sides of your abdominals. Lie on your side with one foot on top of the other. Push yourself from the floor so that you are supported by your feet and forearm, and bring your hips as high as possible. Hold this position for as long as you can, then switch sides. Do two sets of maximal holds per side every other day.

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