Tone Up With These 5 Fast-Firming Moves

These research-proven moves for runners will help every step feel stronger.

Your trainer: Jim Kielbaso, director of Total Performance Training Center in Wixom, Michigan, designed these research-proven moves for runners, but they'll make non-pavement pounders look just as sculpted.

You'll need: A pair of 8- to 10-pound weights, plus a plyo box or bench

Try it: Do three sets of 12 reps of each exercise twice a week.

More: 30-Minute Full-Body Circuit

1. Hammie Hip Thrust: Rest upper back on side of a box or bench, feet on floor, knees bent. Holding one weight at waist, raise right foot off floor to start. Lift hips as high as you can. Slowly lower back to start; repeat on opposite side for one rep.

Works: Hamstrings, butt, thighs, hips

MORE FROM SELF: Healthy Grilling Recipes Under 450 Calories ?

2. Dumbell Raise: Stand with feet hip-width apart, a weight in each hand; bend forward at waist, driving hips back. Draw weights to chest. Lower; repeat.

Works: Back, butt, legs

More: How to Recover From a Hamstring Strain

About the Author

Discuss This Article

Follow your passions

Connect with ACTIVE.COM