THE WORK­OUT

Aim to per­form each move for 30-60 sec­onds and do the rou­tine once to twice a week to be­come stronger, more pow­er­ful and bet­ter equipped to stay on the road and away from the physio,’ says Di­a­mond.

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

1 / CLAM HIPS OFF FLOOR

With one el­bow and knee on the floor, di­rectly un­der your shoul­der, draw your abs in to­wards your spine; Raise your en­tire body, keep­ing your neck long. On the ex­hale open your knees from glutes, squeez­ing your heels to­gether. In­hale on the re­turn. Re­peat on the other side.

2 / BRIDG­ING AGAINST WALL

Place your feet flat on a wall, lower legs par­al­lel to the floor. Draw your abs to­wards your spine, in­hale and raise your body, squeez­ing your glutes to­gether. At the top ex­hale and lower your spine ver­te­brae by ver­te­brae. Ad­vanced move: try one leg at a time.

3 / STAND­ING POSTERIOR SLING

Stand with your left foot at seven o’clock and your right at 12 o’clock. With a nineinch Pi­lates ball (£7, mad-hq.com) in your right hand, sweep from your left hip up and across to above your right shoul­der. Ro­tate through the spine and keep your pelvis still. Re­peat on the other side.

4 / TREE

Raise one leg at 90 de­grees to floor, toes pointed. Keep the other leg hor­i­zon­tal, an inch off floor, toes point­ing away. Draw your abs in, clasp your hands round your thigh and lift your body by walk­ing your hands up your leg as high as pos­si­ble. Walk them back down. Re­peat on the other leg.

5 / FULL LIFT BACK EX­TEN­SION

Ly­ing on your stom­ach, in­ter­lock your hands be­hind your lower back , with your palms to­wards your body. In­hale, rais­ing your up­per body and lift­ing and length­en­ing your legs. Draw your shoul­ders down and squeeze to­gether; ex­hale to re­lease down.

6 / LOWER AB­DOM­I­NAL TOE TAPS.

Lie on the floor with a Pi­lates ball at the base of your spine. Raise your legs so your lower leg is per­pen­dic­u­lar to the floor. Draw your abs in to­wards your spine. Slowly tap one leg to the floor and then the other. Chal­lenge your­self to not move your pelvis.

7 / ON BALL THORACIC EX­TEN­SION

Lie on the floor, feet flat and hip-width apart. Place the Pi­lates ball be­tween your shoul­der blades. In­ter­lock your hands be­hind your head, el­bows wide. Slowly ex­hale and lower your­self down over the ball, keep­ing your neck long and pelvis still. Don’t com­press your lower back.

8 / SHORT SPINE

With your abs drawn in, raise your legs so they’re per­pen­dic­u­lar to the floor; ex­hale and slowly take your legs over your head; in­hale, then ex­hale and lower your spine with your legs in a di­a­mond shape, push­ing your spine into the mat ver­te­brae by ver­te­brae.

9 / UP­PER BODY SNOW AN­GEL

Lie face down. Draw­ing up your abs, raise your up­per body – in­clud­ing your ster­num – off the mat. Keep your neck re­laxed and long. Push your legs down into the mat and en­gage your glutes. Draw your arms be­hind back to your bum, then back up, keep­ing your up­per body still.

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