WORKOUT The Abdominal Landscape A six-pack is nice, but what runners really need is a strong core.

By Wendy Carvalho-Ashby and Kevin Ashby Photography by Brian Buchsdruecker

COMPLETE ABDOMINAL TRAINING requires more than just crunches. Runners need to think of their abdominals and lower back muscles as structures that provide postural support to the spine. Inner unit abdominal bracing This is a technique that can be performed virtually anywhere. You can do abdominal bracing while The hidden postural muscles that sit below the visible sitting, standing, lying down, and while doing other rectus abdominis (the “six-pack” muscles) and external . Once you have mastered the basic steps of obliques, or “outer unit,” can be described as the “inner this , abdominal bracing should be used as a unit” of your core. The vast majority of exercises for the portable training tool to be incorporated into one’s midsection focus on crunches for the visible six-pack, or execution of functional daily tasks. Consultation “outer unit.” However, in order to follow a complete with a personal trainer, specialized instructor, or abdominal training program, the inner unit that provides health professional is recommended for more postural stability and support for our spine must receive education about training your inner core unit. primary attention. The main muscles of the inner core unit consist of the transversus abdominis, internal BASIC STEPS: obliques, pelvic floor muscles, and the multifidus. To correctly brace, you should attempt to pull your Most functional activities of daily living require that navel in toward your spine. This action primarily the inner unit and outer unit work together. Improper or recruits the transversus abdominis. Be careful not weak activation of our deep inner unit can predispose us to hold your breath. You should be able to breathe to injury and pain. evenly while bracing.

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World-Class Abdominal Exercises For all abdominal exercises, start with one set of fifteen to twenty repetitions and build toward three to four sets as you master the program. Always consult with a physician before undertaking a new exercise program and with a trainer or qualified exercise professional to ensure proper form.

> BICYCLE • Bring your left elbow toward your (Targets those obliques) right knee, then your right elbow A. PREPARATION: toward your left knee. • Sit balanced on both . • Exhale each time you bring an Place your hands on the floor next elbow toward a knee. Keep your to your buttocks for support, then abdominals tight and contracted lean back slightly, bend your knees, for maximal core stability. and slowly raise your legs toward Beginners: Skip the “V-Sit” your chest and hold the “V-Sit” posture. Lie flat on the floor with position. your lower back pressed to the B. MOVEMENT: ground and proceed with the 1• While in the “V-Sit” position, bicycle crunch. lift hands up off the floor and rest Advanced: Keep the “V-Sit” hands gently on the sides of your position and add weight. Hold a head. medicine ball or dumbbell close to • Extend your legs in a bicycle chest level and proceed with the pedal motion, flexing them to about bicycle crunch. forty-five degrees and extending them in an alternating fashion.

> SCISSOR KICK • Remember to breathe evenly throughout Advanced: Extend both arms above head, A. PREPARATION: the exercise, exhaling at the point(s) of keep abdominals tight and low back in • Lie on your back. Place arms close to maximal exertion. contact with the floor. Roll up on shoulder your sides with palms on the floor. Activate Beginners: Keep abdominals contracted and blades, keeping neck in a neutral position your core by drawing your navel in toward the low back in contact with the floor, and raise and contracting upper abdominals. Hold spine. Press lower back toward the floor and a bent left knee toward the chest, keeping this position. Slowly move lower legs in an extend both legs outward with your heels right leg extended hovering above the floor. alternating scissor fashion as described. approximately three to four inches above the Continue exercise, alternating sides. floor. B. MOVEMENT • Focus on keeping abdominals tight and low back in contact with the floor, and slowly lower extended left leg toward the ground as you bring the extended right leg toward the ceiling in a scissor kick motion.

24 IMPACT Magazine 2MARCH/APRIL 2009 > LONG LEVER CRUNCH WITH A PELVIC LIFT (Great for the upper and lower abs and glutes) A. PREPARATION: • Lie face up with your knees • To complete the movement, bent, pelvis in neutral position contract your abdominals by and feet flat on the floor. Extend gently pulsing your arms toward your arms straight above your the ceiling and simultaneously head, with palms facing the lifting your hips fully into a ceiling. Activate your core by position, keeping your drawing your navel in toward the hips level. spine. • Focus on exhaling throughout B. MOVEMENT: the contraction. Pause at the • Lead the lift with both of end of the contraction, then your extended arms (long lever), lower and repeat. press your palms toward the Beginners: Remove the long ceiling, rolling both shoulder lever and perform the pelvic lift blades up off the floor towards crunch with hands gently placed the ceiling. Keep neck in a 3on thighs, slide hands towards neutral position. Hold this the knees as you lift hips into a position. bridge position.

> FOAM ROLL AB JUNGLE the floor. Now contract abs by (Targets them all) reaching toward the outside ankle A. PREPARATION: of the left leg with the right arm. • Gently position yourself to lie Or extend left leg toward the face up on top of a foam roller ceiling, broaden base of support aligned with your spine. Place with right leg on floor. No hands your pelvis in a neutral position, on floor for support, reach both bend knees, and place feet flat on hands toward the outside ankle of the floor. Rest hands on the floor the extended left leg and contract beside you for support. abdominals. B. MOVEMENT • LEVEL 3 (No bases of support) At each level repeat the exercise Balancing on foam roller, extend fifteen to twenty times and then both legs towards the ceiling, switch sides. As you master a level no hands on floor for support, progress to the next one for added reaching both hands together difficulty.4 toward the ceiling. • LEVEL 1 (Two bases of support) Extend left leg toward the ceiling, firmly plant left hand on the floor, Drs. Wendy Carvalho-Ashby broaden base of support with right and Kevin Ashby are chiroprac- leg on floor. Now contract abs by tors and clinic directors of En- reaching toward the extended left durance on 8th Health Centre leg with right arm. in Calgary, Alberta. Each has • LEVEL 2 (One base of support) competed separately and as a Extend both legs toward the couple in FAME pro figure and ceiling, firmly plant left hand on pro muscle categories.

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