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Plank
What it works: Strengthens and stabilizes abdominals, back and shoulders
Start by laying face down on a mat. Press yourself up into a push-up position, resting on your forearms. Make sure your elbows are directly under your shoulders. As you hold this position, tilt your pelvis forward, and squeeze your heels and quads together. Keep your gaze just beyond your fingertips. Your back should be flat, making a straight line from your head to your heels.
Russian Twist
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What it works: Everything! I love this exercise because it works the glutes, hamstrings, calves, abdominals and lower back muscles.
Runners need strong posterior chain muscles. Simply put, it’s the muscles behind us that are propelling us forward. Start by laying face down on a mat with your feet propped up on a Swiss ball. Place your hands next to you on the mat for support. Using your glutes, lift your hips off the mat and hold this position for a few seconds as your stabilize yourself. Brace your core to help from shifting around. Using your hamstrings, pull your heels in toward your butt, raising your hips higher as you go. The bottoms of your feet should be flat on the ball at the top of the motion. Pause for a second, then lower down with control. If this is too difficult, just start with the hip raise, omitting the hamstring curl.
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