Here is a great post run core workout.. doing the Superman! Since one can’t fly, one can certainly plank. Here’s how you do it.
1. Start in plank position
Engage your deep core muscles by drawing in your belly button and maintaining a neutral spine.
2. Raise arm and leg
Raise your right arm to shoulder height and your left leg to hip height simultaneously.
3.Hold & Breathe
Hold for 15 seconds, reaching forward with your fingers and pushing back with your heel. Gently lower and repeat on the opposite arm and leg.
Beginners: 10 reps, alternating sides
Intermediate: 14-16 reps, alternating sides
Advanced: till muscle failure
Added difficulty, you may swing out to 45 degrees, with your leg and arm in opposite directions. Try to keep your balance – there’s an added bonus of working the core and balance in this one. Enjoy!
1) Keep your breathing steady throughout – don’t hold your breath.
2) Don’t lift up too high, your spine should stay in a neutral position