Abdominal Vacuum
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This exercise targets the transverse abdominis, internal obliques and pelvic floor musculature, to name a few. These muscles are made up of slow-twitch type 1 muscle fibers, meaning they will respond to time under tension. You can do this exercise two ways: on your hands and knees, or sitting with great posture in a chair. Start by blowing air out of your mouth and drawing your belly button toward your spine; hold, release, inhale, then repeat. Hold for 5 to 20 seconds. Complete 4 to 10 sets.
Kegel
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This exercise targets the pelvic floor muscles, which support the uterus, bladder and small intestine. Any woman who has kids knows the importance of doing these exercises better than anyone. You can do this exercise every day, anywhere and at any time.
First, you need to identify the pelvic floor muscles. You use these muscles to stop yourself in midstream while urinating. Start with a 5-second contraction and repeat 4 to 5 times, 2 to 3 times a day. Do this exercise while lying on your back or sitting in a chair. Try to increase the time you hold the contraction each day.
Superman
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Lie prone on the floor with your arms stretched out in front of you. Draw in your navel and activate your glute muscles. Lift your chest and lower legs off the floor; hold for 2 seconds and release. The main focus of this exercise is your lower back. Complete 4 to 10 sets.
Stability Ball Back Extension
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Lie facedown on a stability ball and put your hands behind your head. If you are new to this exercise and having a hard time maintaining stability, put your feet against the wall. Squeeze your glutes and lift your torso until your body is in a straight line. Hold for 2 seconds and slowly return to the starting position and repeat. Complete 2 to 4 sets of 10 to 15 reps.
Flutter Kicks
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Lie flat on your back and lift your shoulder blades off the floor. Next, lift your feet off the floor and move one leg at a time in little flutter kicks. Remember to keep your lower back down on the floor and your navel tight. Complete 3 to 6 sets for 10 to 30 seconds.
Bicycles
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Lie flat on the floor with your lower back pressed against the floor. Put your hands behind your head, and lift your knees to a 45-degree angle. Start moving your legs in a pedaling motion while touching your elbows to the opposite knees. Complete 4 to 6 sets for 15 to 30 seconds.
Medicine Ball Side Throw
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Grab a medicine ball and stand sideways 3 feet from a wall. Position yourself in an athletic stance: weight on the balls of your feet, knees bent, chest up. Bring the ball to your hip that is facing away from the wall and quickly throw the ball at the wall. Be sure to pivot your feet in the direction that you are throwing the ball and use your entire body to generate force. Catch the ball off the wall and repeat. Complete 3 to 5 sets of 6 to 10 reps on each side.
TRX Blast Strap Fallouts
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Begin this exercise in the suspended push-up position with a slight bend in your elbows. Raise your hands over your head and only go as far as you feel you can while maintaining proper form. The goal is to get your body into a straight line. Do not let your back round at the bottom. Take small steps; do not force yourself to see how far you can get. Remember, you can adjust the angle to make the exercise easier. Complete 2 to 5 sets of 5 to 12 reps.
TRX Blast Strap Miyagis
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Start this exercise in the suspended push-up position at an angle you feel comfortable with. Rotate your right hand in a small circle, stop, then rotate your left hand in a small circle. Keep your chest up and try to contract your obliques throughout the exercise. Complete 2 to 4 sets of 10 to 30 seconds.
How to Get Started
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The focus of these exercises is to build a strong core, pelvis and lower back to reduce the chance of injury. Be patient—this does not happen overnight. Plan your workouts ahead of time, and be consistent with your training. The next two slides outline examples of workouts based on your level—how new you are to strength training, not running. For example, If you're advanced runner who never does strength work, start out with the beginner program for a few weeks until you feel strong enough to progress. These workouts can be done on a recovery day or at the beginning of a strength-training workout that works other muscles groups (such as the legs or arms/upper body).
Beginner Program
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Warm up for 10 minutes: include dynamic stretching and foam rolling.
Abdominal Vacuum: 3 sets, 10-second hold, short rest in between sets. Superman: 6 to 8 sets, 2-second hold, short rest in between sets.
Flutter Kicks: 4 to 5 sets, 20 seconds, 20- to 40-second rest and repeat.
Med Ball Side Toss: 3 sets, 8 reps each side, 45- to 60-second rest and repeat.
Intermediate and Advanced Program
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Warm up for 10 minutes: include dynamic stretching and foam rolling.
Abdominal Vacuum: 3 sets, 10-second hold, short rest in between sets.
Stability Ball Back Extension: 5 to 6 sets, 12 reps, 30- to 60-second rest and repeat.
Bicycles: 6 sets, 30 seconds, 45- to 60-second rest and repeat.
TRX Blast Strap Fallouts: 4 sets, 6 to 8 reps, then super set (go right into)TRX Blast Strap Miyagis: 4 sets, 20 seconds. Take a 1-minute rest and repeat both exercises.
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