How to do it: Stand tall with your fingertips behind your ears, elbows out wide, and core engaged. The move also requires balance and coordination, which is essential for runners. Why it works: The cross-body crunch hits your entire core-the upper, lower, and oblique muscles. Join Runner's World+ for unlimited access to the best training tips for runners The dumbbell weight should be challenging but not so heavy that you begin to feel the burn in your shoulders or arms instead of your abs for this standing ab workout. This will help keep the work in your abdominals instead of in your hip flexors or arms. You should feel like you’re bracing your midsection, like you do when you laugh. That requires drawing your belly button in toward spine and avoiding letting the ribs stick out. When performing standing ab exercises, be sure to engage your core through the entire move. You will need a dumbbell, a slam ball, and a long resistance band with handles. Complete 2 to 3 sets and rest for 30 seconds between sets. Practice each move for the number of reps listed below. How to use this list: Each exercise is demonstrated by Coach Jess in the above video and detailed below so you can learn the proper form. 6 Effective Core Exercises All Runners Should Do.They’ll not only breathe new life into your usual core routine, but they’ll also build better functional strength to support your training. That’s why we put together this standing ab workout. And to be an efficient and stable runner, you’re going to need to strengthen all of your abdominal muscles, including those that sit a little deeper in your midsection and support your spine. While prone exercises like sit-ups and crunches have a place in your core routine, they primarily strengthen your superficial abdominal muscles that lie just below the skin. Making them a great addition-not replacement-to any core routine. Standing core exercises strengthen the deep core muscles and those hard-to-target obliques that keep you stable while running, says Runner’s World coach, Jess Movold. Enter: this standing ab workout that trains muscles you might have overlooked, while turning up the stability test. But these traditional exercises aren’t the only way to get stronger. Because as a runner, you know how important training your midsection is to improve your performance. I hope this information has been helpful to you and that it will encourage you to work on strengthening your core and abs.Naturally, your go-to core workout might include a variation of sit-ups, crunches, and planks. It’s a great way to target your abdominal muscles and improve your balance and coordination. We hope that you’ve enjoyed learning more about the reverse crunch exercise. Conclusion – Benefits of the Reverse Crunch The abdominal muscles contribute to this group of muscles as well as other back muscles such as the latissimus dorsi and erector spinae. The core muscles are the muscles that connect your upper body to your lower body. They help with posture, balance, stability, power, and many other functions. Your core and abs are important for every single movement you make with your body. Your Core and Abs are Important for every Single Movement you make with your Body In addition to these movements, the internal obliques also assist in extending your spine backward. They also flex your torso forward and laterally flex it to the opposite side. The internal obliques are located on the side of your body, and they help rotate your trunk. They help to rotate and flex the spine, bend the torso sideways, twist it, and flex it laterally.īenefits of the Reverse Crunch – Internal Obliques.External obliques are muscles that run along the sides of your torso.Benefits of the Reverse Crunch – External Obliques These muscles are important for stabilizing the spine and pelvis during movement, especially when you’re lifting heavy weights or doing exercises such as sit-ups. They act as a corset, compressing the abdomen and helping prevent it from bulging out beyond its normal contour. The transverse abdominal muscles are located deep to the rectus abdominis. Benefits of the Reverse Crunch – Transverse Abdominis The upper layer has fibres running in parallel with each other this part isn’t visible because it lies deep within your abdominal area instead of on top like its counterpart (see below). The rectus abdominis is covered by a sheath of connective tissue called fascia and it splits into two layers as it goes toward its insertion at each hip bone (iliac crest).
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