THE ABS PLAN

A washboard stomach isn't only about vanity, it's about being a stronger, faster runner. Here's a simple diet and exercise program for shedding fat and revealing your inner six-pack.

By Matt Fitzgerald

From the August 2004 issue of Runner's World

Part 1: Your Abs Workout

There are dozens of ab exercises you can use to strengthen your midsection; the most effective ones are those that have the most functional carryover to running. These five exercises are the best of the best. Each will benefit your running in a different way. Do one set of each move two or three times a week, and build up to two or three sets, three times a week.

Oblique Bridge

Benefit: Strengthens the muscles involved in maintaining lateral stability at the hips, pelvis, and spine.
Technique: Lie on your side with your ankles together and your torso propped up by your elbow. Lift your hips up until your body forms a diagonal plank from ankles to neck. Hold this position for 20 seconds, concentrating on not allowing your hips to sag toward the floor. Reverse sides. Progress by extending how long you hold the position. To increase the challenge, do lateral leg lifts from the bridge position.