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The Leg Up: If you’re a morning runner, you can start warming up before you even get out of bed. These horizontal moves strengthen your bum, core and – key for runners – your ankles.

1. Lie on your side, legs straight. Use your glutes to lift your top leg to hip height. Use your core (not your hands) to balance yourself. 2. Swing your top leg forward while simultaneously pulling your toes to your shin. 3. Finish by using your bum to pull your leg backward with your toes pointed outward. Repeat 10 times before switching legs.Carrie Cockburn/The Globe and Mail

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