Runners and walkers may be surprised to learn that they’ll be more successful, if they train more than their legs.  I often see advice about developing the abs to enhance running performance.  That’s why I’m happy I found Amy Martin on Twitter.

Amy is a Hoosier fitness trainer and a professional member of the IFBB — the International Federation of Body Building and Fitness.  From what I’ve seen, she’s a perfect candidate for advice on modifying your midsection.  Amy says it guards against injury.  “Each time your foot hits the ground,” she says, “your body absorbs pressure and shock.  Building a strong core can help counteract some of this force.”

“Strong abs equal balanced stability throughout your body.  With balanced stability, your upper and lower body can work together through your core; something that is especially important when running rough or unstable terrain.”

Amy says a strong midsection “can help you maintain proper running technique” through your run or a race.  Some of that comes from enhanced strength and endurance.  “With more body strength,” Amy says, ” you will be able to run faster and longer with less effort.”

You could invest in one of those ab machines advertised on TV.  But Amy offers the following exercises, instead.

Lie on your back and place both hands lightly behind your head, elbows flared out. Lift your head, shoulders and upper back off the ground while concentrating on pushing your lower back into the ground. Pause a moment at the top and then slowly lower back to your starting position. Perform 3-4 sets counting out 15-20 each team you lift up.

Facing down on the ground prop yourself up on your knees and elbows. Straighten your entire body concentrating on lifting up your head, back, glutes and legs. Peform 3-4 sets, holding each set for 30 seconds to 1 minute. AVOID: Do not let your middle sag or your hips to rise. Concentrate on keeping your butt down.

Can be performed with or without a medicine ball or weight. Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball and extend your arms out in front of you. Recline back so that your body is angled about 45 degrees. Keep your lower body still and twist your body to the right and then to the left. Perform 3-4 sets counting out 20 per each twist. CHALLENGE: The more you lean back (greater than 45 degrees) the greater the resistance. Lift your feet about 1-2 inches off the ground for added challenge.