Race Walking Training

Upper Body Exercises


  1. Start by laying down on a firm surface. 
  2. Bend your knees and bring both feet towards your buttocks, so your legs form a triangle with the ground.
  3. Place your hands across your chest, and begin to curl upwards by tucking your chin to your chest. 
  4. Slowly roll your upper body off the ground, pressing your lower back to the ground as you curl.
  5. Always exhale while curling your body upwards
  6. Lower your body to its original position by reversing your movements and inhaling as your body lowers to the ground. 
  7. Repeat the exercise as many times as possible, but only as long as you maintain good technique.  When you reach 100 repeats, stop.

Options: There are many, many variations to this exercise.  One variation involves twisting your body towards the opposite side as you raise it off the ground.  Alternate sides with each crunch.

If your lower back is weak, start slowly and complete only a few crunches. Increase repetitions very gradually.

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