Try doing two to three sets of these moves right before or after your run, three times a week.
Start face down on the floor, with your arms and legs extended out front. Raise your head, arms, and legs about five inches off the floor. Hold for three counts, then lower. Do 10-20 reps.
• Hip Bridge
Lie face up on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your glutes and hold for 5-10 seconds. Lower to the floor and repeat 10-12 times. Advanced: One-Leg Hip Bridge.
• Russian Twist
Grab a dumbbell, medicine ball, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as it can go to the left then back across to the right, that’s one rep. Do 8-12 reps. Advanced: Raise both feet off the ground.
• High Plank w/ Alternate Shoulder Touch
Begin propped up in the high plank (push-up) position. With your hands and elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Raise your right hand to touch 2000 dollar gaming pc 2017the front of your left shoulder, keeping the rest of the body still and stay tight. Return hand to the floor and raise your left hand to right shoulder, that’s one rep. Do 10 reps.
• Side Plank
Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips (keep them up; don’t let them sag) and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 15-30 seconds. Switch sides and repeat.