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STABILITY BALL EXERCISES FOR RUNNERS

Ripped abs and a strong torso look great and they make you a better runner (core strength, you understand). The best way to get them? With a stability ball.

By Budd Coates

PUBLISHED 07/03/2002

Airplane

Lie facedown with the front of your hips on the ball and toes on the floor. Relax your arms, letting your hands touch the floor. Slowly raise your chest and shoulders upward, while spreading your arms up and out to the side and tightening your buttocks. Pause and return to the starting position.

Benefit: Strengthens the muscles in the mid and upper back to stabilize your trunk and complement the front-of-body strength and flexibility gained in the Body Arch.




Body Tuck

Lie facedown with your thighs on the ball and hands on the floor, your arms perpendicular to your body. Slowly tuck your legs toward your arms by flexing the hips and knees, letting the ball roll toward your shins. Pause, reverse the motion, and return to the starting position.

Benefit: Strengthens the hip flexors and stretches the lower back and buttocks to make you less injury-prone in those areas. Also increases your range of motion, which helps open up your running stride.




Pushups

Start in the same position as the Body Tuck, with arms extended to the floor. Keeping your body straight, bend your elbows to lower your chin to the floor. Pause and return by straightening your elbows. (You can make this exercise easier by locating the ball closer to your hips, or harder by moving it toward your feet.)

Benefit: Strengthens your chest and arms to improve your arm carriage for more comfortable and efficient running.




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