Want to run but can't lift your legs? This is the trick for weak legs

Everyone says that when jogging, in addition to focusing on the legs, the core muscles are also very important! So what exactly are the core muscles? Coach Li Zheyu said: The core muscles refer to the part below our chest to the upper and middle thighs, but people often forget to train their backs. Today I'm going to teach you how to do a lower back exercise.

Handsome body sculpting coach Li Zheyu and model Zhang Chushan demonstrate the "Pre-run - Superman" body sculpting exercise! (Photography by Jiang Minjun)

[Before running - Superman pose] Exercise steps:

Step 1: Lie flat on your back facing the floor with your legs and arms extended outward.

Breakdown: Lie flat on your stomach facing the floor, with your arms and legs extended and straight out.

Step 2: Raise your head, left hand and right foot about five inches (13 cm) off the ground, hold for 3 seconds, then switch sides.

Breakdown: Lift your head slightly, raise your left hand and extend it forward, raise your right foot and extend it backward, and keep your torso stable.

Breakdown: Lift your hands and feet about five inches (13 cm) off the ground, hold for three seconds, then switch sides. Do 10 times on each side.

Do 10 times on each side.

【Tips for body shaping】:

The "Before Running - Superman Pose" movement mainly trains our lower back muscles, which can tighten the back muscles, especially focusing on the erector spinae muscles. When raising your hands during the movement, be careful not to lift your shoulders too much, just do it naturally. Keep your trunk stable, breathe normally and don't hold your breath to prevent compression of the lumbar spine.

"Before running - Superman pose" little reminder. (Illustration design/Luo Deyu)

Thanks to body sculpting coach Li Zheyu and model Zhang Chushan for the demonstration.