So you have decided to up your weekend 5Ks and occaional 10K into a full fledged assault on doing a marathon. You do know that is 26.2 miles, right? Well, you may have been able to slug through 5Ks with will power, and may have even done well, but marathons are a different story. They will drain you quickly. The best way to prepare for a marathon (beside running) is toning up your midsection as this will help with lower back pain as well as hamstring injuries
Instructions
1. Start with the basics. The floor crunch (which is not to be confused with the regular crunch or eating Cap'N Crunch) is started by laying with your back on the floor. Put your feet flat on the floor by bending your knees and putting your hands by your ears. Contract your abs and lift your shoulders up. Hold for about two seconds. To start, do 2 sets of 10 and you can add more sets or reps as you feel your muscles strengthen. You may eventually want to use a timer and do timed sets that focus less on the number of reps.
2. The bicycle crunch (a personal fave). Again lay on the floor, but with your legs flat this time. Lift one knee up to your chest and grip your fingers around the back of your head. Take the opposite elbow from the knee at your chest (right elbow to left knee or vice versa) and bring it to the knee. Then start moving your knees in a bicycling motion, while bringing your opposite elbow up each time. Remember to keep your abs tight during this. Again do 2 sets of 10 each.
3. The captain's chair crunch is a little more challenging. Get a chair or other hard surface such as work bench and sit down. Grip the sides of the chair and shift your weight to your hands. Then lift your knees and thighs off the chair and hold for two seconds, and then let back down. You may have to adjust your grip in order to feel this in your abs. Don't rely on your arms to do the work.
4. Stair drop crunch. Stand on a step in your house or something equivalent that is at least 5 inches deep. Put one foot on the step, and let the other hand in the air. Contract your abs and raise the hip of your leg in the air slightly. You should feel this in your love handles. Move the hip up and down slight for about 15 reps and then switch sides. This may seen like an odd routine, but you will feel it.
5. Finish off with a good set of regular crunches. Lay flat on the floor and pull both knees up. Put your fingers by your ears and bring your knees and elbows together. This is important. Most people only bring their elbows forward when doing a crunch. To get the best results, crunch from both angles.
Tags: your knees, Contract your, feel this, feel this your, flat floor