Core Values Workout

Strong abs will improve your form, reduce injuries, and make you faster. Here's how to add balance training to your routine.
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By Ted Spiker

Exercises that challenge gravity and simulate the demands running makes on your muscles are called balance exercises. "Balance training recruits the muscles you use while running and gives you the ability to properly catch yourself, with minimizes the chance of fatigue or injury," says trainer Nancy Cummings, Ed.D., C.S.C.S., professor at Florida Southern College.

We created the following exercise routine to challenge your balance—and build your abs—in a variety of ways. You should perform the workout twice a week. For an example of how to perform each exercise, click on the short demonstrations below. Ready to take the next step? Purchase the entire workout at iTunes to work along with our expert trainer anywhere, anytime.

Alphabet Plank

Spell out the letters of the alphabet by making small movements that roll the ball from your elbows onto your forearms.

Ball Plank

Keep your back straight and hold the plank for 30 seconds, then rest for 30 seconds. Repeat four times.

Tick Tock

From the waist, lean to the right (about 45 degrees), return to the centre, then lean to the left.

Samurai Chop

Lower yourself into a one-leg squat while simultaneously lowering the ball to your left side at about hip level. Stand back up and bring the ball up across your body.

Karate Kid

While squeezing the ball between your feet, jump straight up and toss the ball away from you.

Abs Matrix

Do a shoulder press with your right arm while you lean your body back slightly. Repeat with your left arm.

The Cheerleader

Press the right dumbbell above your head in a shoulder press whilst simultaneously dropping the left one sideways and down, lift the left one up in a bicep curl as you lower the right one down to your shoulder.