WARM-UP

Runner's World (UK) - - Body+Mind -

ALL FOURS BELLY LIFT

Get on your hands and knees, palms flat on the ground be­neath your shoul­ders. Ex­hale and round your back to­wards the ceil­ing. Keep­ing your back curved, take 4- 5 breaths, then re­lax. That's one rep. Do 5 reps.

90-90 HIP LIFT

From the po­si­tion above, ex­hale. Lift your pelvis so your lower back flat­tens. Main­tain that as you breathe in, then out fully. Hold the end of the ex­hale for 3- 5 secs. Take 5 breaths; hold the ex­hale on each. Re­peat 5 times.

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