Some home workouts can be pretty complicated: Moves you’ve never heard of before, unclear directions for how to do them and how many sets and reps you’re supposed to complete, the list goes on. But strength-training doesn’t have to be complex to be effective.
That’s why Lindsey Clayton, senior instructor at Barry’s Bootcamp in New York City and cofounder of IT Brand Stretches, created this easy ab workout. Whyand HowYou Should Taper Before a Marathon strong core helps you maintain your running posture for amounts of time, making sprinting and hills feel like less of a challenge.
How to Handle Running With Allergies: Perform each exercise for 50 seconds with a 10-second rest in between each. The sequence can be repeated 2 to 3 times for an extra challenge.
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Crunch With Pulse
Lie faceup on the ground with your knees bent, feet flat on the floor, and heels about 12 inches away from your tailbone. Place your hands behind your head, squeezing your shoulder blades together and pulling your elbows back without arching your low back. Brace your core and curl up until your upper back is lifted off the mat, then pulse. Lower back down to starting position in a controlled manner. Repeat.
Crunch With Alternating Oblique Tap
Lie faceup with your knees bent, feet flat on the floor, and heels about 12 inches away from your tailbone. Place your hands behind your head, squeezing your shoulder blades together and pulling your elbows back without arching your low back. Brace your core and curl up until your upper back is lifted off the mat, then reach to the right to tap your right ankle with your right hand. After returning right hand behind head, reach to the left to tap your left ankle with your left hand. Then lower back down to starting position in a controlled manner. Repeat.
Knees-to-Elbows Hold With Heel Tap
Lie faceup with knees and elbows bent, hands behind head, and feet flexed. Engage core to crunch up and draw elbows to touch knees. Still keeping your right leg bent, lower it down so your right heel taps the ground. Return to starting position. Next, still keeping your left leg bent, lower it down so your left heel taps the ground. Repeat, continuing to alternate.
Modified Single-Leg Jackknife
Lie faceup with legs straight up in the air, feet pointed. Your hands should be behind your head. Crunch up, lower right leg about six inches off the ground, then lift it back up to starting position. Then, lower left leg about six inches off the ground, then lift it back up to starting position. Then, lower your torso back to the ground. Repeat.
Forearm Plank With Hip Dip
Start in a forearm plan position with core tight and elbows directly under shoulders. Engaging the obliques and core, rotate your lower body to the right and dip right hip bone toward the floor. Repeat on the other side. Continue to alternate.
