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

From the None issue of Runner's World

Triple Move

Lie on your back on the floor with your knees bent and feet resting on the ball. Press your feet into the ball and lift your hips until your body is completely straight from head to foot. While balancing one foot on the top of the ball, bring the opposite knee toward your chest, then return. Bring the other knee toward your chest, then return. Finally, return to starting position on the floor.

Benefit: Another combination move, this exercise strengthens and stretches the quadriceps (front of thighs), hamstrings, lower back, and abdominals to improve running efficiency and overall body strength.

Hand-off

Lie on your back on the floor with your knees bent at about 90 degrees and the ball resting between your feet. Extend your arms above your head. Squeeze the ball between your feet as you lift it while doing an abdominal crunch, reaching for the ball with extended arms. Take the ball in your hands and lie back flat with arms and ball above your head. Pause, then reverse the motion by grabbing the ball with your legs.

Benefit: This combination strengthens the inner thighs, hip flexors, abdominals, and shoulders for strong, stable, upright running posture.