Muscles targeted – lower back.
Depending on your familiarity with the exercise you can perform this laying down on the floor on your front, or laying over a Swiss ball. If laying on floor: – Lay flat on front, with your arms above your head (Think Superman position) and raise both arms and legs in the air as far as you can, do not rush and hold it there for as long as you can but with a target time of at least 30 – 60 secs and then repeat 3-4 times. This is a great exercise to strengthen up that lower back and the posterior side of your body, not to mention helping to bring your posture back into a more neutral position as a lot of people become quite protracted (Forward leaning position) when running for long periods of time, which puts more pressure on the lower back.
If using Swiss ball: – Raise your self on to the ball and lay over it from waste onwards, be close to a wall so you can place your feet against it to help keep you in place. Lower yourself over the ball and raise up, hold for a couple of seconds then lower to starting position. You can put your hands out of the way, which makes the movement easier and complete by placing them either side of your head. Aim to perform 3-4 sets of 12-15 repetitions, with roughly a 60 sec rest in between. The benefits should be increasing core stability and helps to correct protracting posture.