Beauty lies in the eyez of the beholder... izzit??

Am currently working on this.... of course the female version... :)


We probably don't think about our stomach at all during a run, unless we forget to eat something before heading out. But our midsection isn't just along for the ride. "The abdominal muscles stabilize the pelvis while you run, and the stronger they are and the more stamina those muscles have, the better you'll perform," says Daniel Cipriani, Ph.D., assistant professor of exercise science at San Diego State University. "When your abdominal muscles are weak, they tire out quickly and the pelvis becomes less stable, which increases your risk of incurring lower-back pain or hamstring injuries."

Try this at home...
Floor Crunch
Bicycle Crunch
Captain's Chair
Lunge Crunch
Moving Crunches
Stair Drop Crunch

By increasing the stability of your hips, pelvis, and knees, they relieve strain on your muscles and reduce the chances of injury. And by minimizing wasteful movement at the joints, they enable you to run faster, stronger, longer.

Running is the best fat-burning activity around, and lowering your body fat makes muscles appear more defined. But poorly conditioned abs won't pop from even the leanest physiques, which is why core-strength exercises that build your midsection are key.

Part two is paying closer attention to what you eat. Even if you run 50 miles a week and do 500 crunches a day, your belly won't budge if you reward yourself with heaping bowls of pasta and cream-cheese-laden bagels. Trimming calories is the only other way to shed the fat covering your six-pack.

"What gets measured gets managed." In other words, if you're trying to control a factor in your life, you'll get better results if you measure it frequently.

Or DIY of the following...



Oblique Bridge
Benefit : Strengthens the muscles involved in maintaining lateral stability at the hips, pelvis, and spine.
Technique : Lie on your side with your ankles together and your torso propped up by your elbow. Lift your hips up until your body forms a diagonal plank from ankles to neck. Hold this position for 20 seconds, concentrating on not allowing your hips to sag toward the floor. Reverse sides. Progress by extending how long you hold the position. To increase the challenge, do lateral leg lifts from the bridge position.



Stick Crunch
Benefit : Strengthens the abdominal wall and improves the stability of the pelvis and lower spine during running.
Technique : Lie on your back, bend your knees, and draw them as close to your chest as possible. Grasp any type of stick (such as a broom handle) with both hands, positioned shoulder-width apart. Begin with your arms extended straight toward your toes. Now squeeze your abdominal muscles and reach forward with the stick until it passes beyond your toes. (This is a very small movement—just a few inches.) Pause for one second and relax. Do 15 to 30 repetitions.


Lying Draw-In with Hip Flexion
Benefit : Ab muscles stabilize the pelvis during alternating leg movements.
Technique : Lie face up with your head supported by a pillow or foam roller. Begin with your legs bent 90 degrees and your thighs perpendicular to the floor.
Engage your deep abs by drawing your navel toward your spine. While holding this contraction, slowly lower your right foot to the floor, return slowly to the starting position, and then lower the left foot. If you find this easy, you are failing to hold the contraction. Lower each foot eight to 10 times. Progress by adding repetitions.


Supine Running
Benefit : Strengthens the lower abs and hip flexors with a running-specific leg action.
Technique : Lie face up with your arms at your sides. Begin with your legs extended and your feet raised two inches above the floor, heels together. Press the small of your back into the floor. Draw your left knee toward your chest while keeping your right leg extended and off the ground and your lower spine in contact with the floor. Return to the starting position and then draw your left knee in. Repeat eight to 12 times with each leg.


Hip Twist
Benefit : Strengthens the muscles that prevent excessive trunk rotation during running.
Technique : Lie face up with your palms flat on the floor. Extend your legs toward the ceiling, with your feet together, toes pointed. Tip your legs 12 to 18 inches to the right by twisting at the hip, so that your left buttock comes off the floor. Fight the pull of gravity by maintaining stability with your abs and obliques. Pause for a moment, then return slowly to the starting position, again using your core muscles to control the movement. Repeat on the left side. Do eight to 10 repetitions on each side.

AND ALL OF THE ABOVE....
MEANT FOR MY EYEZ PLEASURE ONLY...
:)