Abdominal strength

This exercise is brought to you by Spiraldynamik

Running primarily requires the use of the leg and gluteal muscles. But that’s not all! Your arms and core are always moving too. The arm and shoulder muscles are engaged during the arm swing, which is important for the best possible running technique. The core muscles stabilise the body. A strong core and abdominal muscles in particular help to maintain a good posture as you start to get tired during a long run. But which core exercises are actually effective?

Countless books have been written about the myth of ‘correct abdominal muscle training’. A few basic muscular and physiological rules are far more important. The stomach should remain soft during abdominal breathing, but fully braced when carrying heavy loads or when performing the ‘half boat’ exercise. The abdominal muscles are often chronically under tension – neither fully soft nor hard. The quality lies in switching between a state of complete relaxation and maximum tension. You can work on precisely this using the half boat exercise, just like with the plank.

Begin by sitting up straight with both feet in front of you. Place your hands next to your knees. Now, begin to roll the pelvis inwards. Draw your tailbone towards your pubic bone. Draw the sacrum down behind you. The lower back should widen to form an even curved shape. The head and neck form the upper C bend. As you exhale, draw the abdominal wall inwards. Even though the core is now activated, i.e. the pelvis and abdominal muscles are working, you should be able to breathe freely. From this powerful, harmonious curved shape, roll backwards until the sacrum comes into contact with the mat. Find your balance. The abdominal wall should draw the tension inwards as you slowly stretch your legs diagonally forwards and upwards. Raise your arms parallel to the ground. Remain in this strong boat posture for as long as you can continue breathing freely while keeping the stomach flat and C bend under tension. To come out of the pose, place your shoulders and head back and hug both knees in towards your chest.

Tip – When starting out, the exercise can be made easier by placing your feet against a wall at knee height or supporting your back with your elbows and forearms.

Note no. 1 – Be careful if you have a particularly defined hollow back as otherwise the stomach muscles can't compete with the shorter and tighter lumbar muscles. 

Note no. 2 – This exercise is unsuitable if suffering from acute spinal disc problems or spondylolisthesis. You should also avoid any lumbar exercises in the event of spinal canal stenosis.

Objective: The half boat elongates and mobilises the lower back, opens the flanks, diaphragm and base of the lungs. This is ideal in the event of hollow back, lower back pain, thoracolumbar instability, hunchback, lack of core stability and strength in the abdominal muscles. This exercise is also great for strengthening the deep-lying neck muscles in the event of neck pain. Abdominal strength protects the spine, invigorates the internal organs and increases performance as a result.

Our book recommendation:

Medical Yoga - TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga/9783432107677

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Photo: zvg