Bridges Planks perform a bridge- lay on your your bely button to ‘your spine, and lift buttocks about 8 inches off the floor. Work up to four repetiions of20-second holds. Once you have mastered the bridge, siowly straighten one knee, extending the leg for an added challenge. Hold for five seconds and lower. Work up to 10 repetitions. To make sure you are using your glutes and not hamstrings, squeeze the glutes and PUSH your heel into ‘the ground, putting your weight in your heel ‘Applank isan excelent strength exercise for the core stabilizers (internal ‘abdominal muscles). Getin a push-up postion, with your wrists aligned under your shoulders, Keep your abdominal and glute muscles stable and keep your Spine and neck aligned in a neutral poston do not let your head or hips drop. IF you are unable to support yourself on your hands, you can modify the exercise ‘and support your weight on your elbows, or even drop your knees to the ‘ground, Hold for 30-60 seconds, lower and repeat 3-5 times. Once you have mastered the standard plank, try rang one leg ata time or doing a side plank. ‘Squats ate a great mult-joint exercise, targeting the hips, glutes, hamstrings and {quads. When doing a squat, your weight should be in your heels and knees should be directly over the toes and pointed in the same direction (f your knees track ‘outside or fall inwards, you are putting yourself at risk fr a knee injury). Maintain a ‘neutral (stright) back postion and keep your head and chest up. Squat down as far as comfortable, but no further than hips inline with knees (or thighs parallel to the ground). Imagine you are siting on a chair- you can even place one behind you for guidance. Come back up, and repeat ten times, working up to tity reps over tie. Running isa one-legged activity: you always land on one leg at atime. To improve your balance on one leg and strengthen your core, assume a runners’ stance with the supporting leg sighty bent as if you are landing on that leg mid- stride). Make sure your knee is direct above and inline with your foot, Keep your hips square, shoulders relaxed and chest upright. As you get comfortable on one leg, begin to move the non-supporting leg forward and back to the 12.00 and 6:00 position. Challenge yourse further by crossing the fee leg infront of your body and behind your body. Now close your eyes and try again! Provided by Run Farther & Faster | www.tunfartherandfastercom