toughened up versions of simple moves. If you are doing your first home-exercise routine, then the basic moves are more than adequate.1. The Anti-crunchLie on your back, with a rolled-up towel under your lower back. Bend your knees and squeeze two books

chair below you, grab a pull-up bar with your hands roughly shoulder-width apart, palms facing you. Slowly lower yourself until your arms are nearly straight; pause, then pull yourself back up into the starting position. Use your chair between

(a very gentle inward curve in the lower back). Relax your lower abdominals, then gently flatten (without bracing) below the belly button towards your back. Try to keep the ‘six-pack’ muscles, your breathing and your diaphragm relaxed. This should

Plan A Do a hill pyramid on the treadmill. Warm up for three minutes on a flat treadmill, then increase the incline by two degrees at a time (for two minutes at each setting). After four increases, lower the platform in two-degree increments (stay

& Side-Plank With Twist From a press-up position, drop to rest on your forearms, keeping your legs and back straight and your stomach pulled in (see picture below). Hold for 30 seconds. Transition into a side plank, placing your top hand behind your head

Everyone's prone to damage and disease, and when it happens it's no surprise that you want to get back to full fitness fast. However, it's vital to be careful in your comeback strategy, to avoid relapse or re-injury. Even a healthy body will let you

to carrying a backpack with water, gear etc. Recently I developed some lower back pain due to posture; as an asthmatic, I tend to hunch slightly. I've actually found that the pack helps relieve the pain, partly because it makes me brace my shoulders and partly

right toe; grab each end of the band so that it’s tight. Pull your elbows up and back and squeeze your shoulder blades together; hold, then slowly lower your hands. (Works shoulders and upper back.)Standing Calf Raises Stand on a stair or wooden block

is also crucial.On Your Bike Select a route that will take you two hours to complete riding at a base endurance pace. The distance is not important. Ride this route three times back to back. Ride the first lap at a pace slightly lower than your goal race

to bulk up and add weight from ‘too much’ muscle that way. If you’re interested in running fast times, you don’t want to be carrying muscle that isn’t going to help you run faster.There’s also the danger that developing the ‘wrong’ lower-body muscles might