Strengthen and Stretch! The 12 Moves All Runners Need to Do
5 of 12
Move 5: Up Down Plank
What it does:
Strengthens the arms, shoulders, and core.
Come into a plank position with your legs straight and forearms resting on your mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
Keeping your torso parallel to the floor, plant your right palm on the mat as you raise your body, so your right arm is straight.
Repeat with left arm, so you're now in a straight-arm plank.
Now, move your right forearm back onto the mat and then the left, lowering yourself back down into elbow-plank position. Try to avoid swaying the torso from side to side.
Repeat for a total of five to 10 reps, and then reverse the direction for another five to 10 reps.
Source: POPSUGAR Studios
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