Handcuffed Running Exercise

Written By: Todd Kuslikis
October 07, 2011

Handcuffed Running Exercise is one of the best stomach workouts you can do because of the dynamic nature of the movement. Your stomach gets a workout from multiple angles. By many professionals in the field of personal training, they categorize this workout as the best because it incorporates so many muscle groups while simultaneously focusing on the stomach region.

This is by far one of the best exercises for your abs. Though it is important to realize that food has an even larger effect on the “looks” of your midsection. If you have fat covering your abs, no matter how much you workout you won’t see that six pack. Here’s a great video that will show you how to shed unwanted fat quickly. This is the exact program that I use. Click here to learn the Foods That Kill Stomach Fat.

How to do the Handcuffed Running Exercise:

Lay on the ground with your legs straight and your hands behind your head. Lift your legs up about six inches off of the ground while simultaneously lifting your head off the ground. Bring your right elbow to your left knee by crunching upward and lifting your knee toward your head. Lower back to starting position and repeat on the others side.

Muscle group worked:

all stomach muscles including lower abs, upper abs and obliques

Target Repetitions for Muscle Growth: For this exercise you will want to go until fatigue. Many extreme exercise enthusiasts can do this exercise for many repetitions. That is ok. It is important to go to fatigue.

Why the Handcuffed Running Exercise works:

This again, is one of the best stomach workouts because it incorporates so many different movements. Your stomach will be contracted while your upper and lower body is moving. This provides both static and dynamic muscle movements which is great for fatiguing more of the stomach.


Do not lower your upper or lower legs to the ground until you are finished with the set. Keep your abs fully contracted until your are complete.


Breathe slow and stead throughout the movement.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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1 Comment
  1. Lydia

    “Lower back to starting position and repeat on the others side.” should be “repeat on other side”

    “Breathe slow and stead throughout the movement.” should be “slow and steady”

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