Get a whittle faster. In a study, runners who did these moves four times weekly shaved a minute off their 5K times in six weeks. Try two sets of 12 reps each.
Ball Crunch
Lie faceup on a stability ball, knees bent 90 degrees, feet on floor. Put hands behind head with elbows out to sides and crunch up, then lower.
Hip Raise
Lie faceup on floor with heels on ball, legsextended, arms by sides. Lift hips, forming a diagonal line from heels to shoulders. Hold for 1 count; lower.
Back Extension
Lie facedown on ball, knees bent and feet on wall behind you, toes on floor. Bend elbows by sides, bringing fists in front of shoulders. Lift upper body; lower.
Arm/Leg Reach
Start on all fours. Slowly extend left arm and right leg at the same time until both are parallel to floor; hold for 1 second. Return to start. Switch sides and repeat to complete 1 rep.
Russian Twist
Lie faceup on ball, knees bent, feet on floor. Extend arms toward ceiling and clasp hands. Keeping hips still, rotate upper body to right, then left, to complete 1 rep.
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