1侧向支撑举腿 此练习的目的在于提高身体核心区的稳定性，进一步改进跑时髋部的动作。侧向支撑，将腿置于台阶之上。以肘部力量支撑肩部，身体向上用力，使身体形成一条直线。保持这种姿势，同时上面的腿有控制地做抬起与放下的动作。身体放下，改用身体的另一侧进行相同的练习。练习方法：每侧6次。休息1分钟，再重复以上练习。Photograph: Gary Calton
2单腿蹲 此练习的目的在于增加肌力，提高髋/膝关节的稳定性及本体感受能力。单腿支撑站立于台阶之上。向体前将另一脚伸出，脚要伸直，与水平面成 45角。前臂屈曲相叠置于体前保持不动。身体下蹲，确保支持腿的膝盖不超过支撑脚的脚尖部位，保持身体的稳定性。回到动作开始时的位置。重复以上动作。练习方法：每条脚重复8次。中间休息1分钟，再重复以上练习。Photograph: Gary Calton
3哑铃高抬腿 此练习的目的在于增加肌力，促进髋/膝关节的稳定性。两手分别各持一哑铃单足立于长凳之上。支撑腿的另一侧腿屈膝90度。现将屈腿伸直，将对侧腿抬起，抬止髋的高度，保持单腿在做抬腿时的平衡。支撑足不得脱离支撑面——靠支持腿用力完成动作。练习方法：每条脚重复8次。中间休息1分钟，再重复以上练习。Photograph: Gary Calton
4提踵 此练习的目的在于提高小腿肌肉的力量及跟腱强度。以脚尖站立立于台阶的边缘。面朝台阶，脚后跟的后部悬起。以墙作为支撑。踝、膝盖及髋保持在一条直线上。以前脚掌为支撑，通过脚趾将人体抬起，停留一段时间后缓慢地、有控制地放下。练习方法：10次一组，共2组。组与组之间休息2分钟。Photograph: Gary Calton
5健身球仰卧起坐 该动作比普通的仰卧起坐更具挑战性。因为健身球自身所具备的不稳定性迫使肌肉工作的压力加大。人体卧于瑞士健身球上，两膝弯曲，足平放于地面。双手置于脑后。调动人体核心部位的肌肉力量向上抬体，成坐姿。然后身体缓慢回到开始时的位置并重复以上动作。注意，不要过于弯背。练习方法：10次一组，共2组。组与组之间休息1分钟。Photograph: Gary Calton
6背部的桥练习 此练习的目的在于提高人体核心区域的稳定性，正确发展臀肌而非股四头肌为主的肌力。背部着地，两膝弯曲，足平放于地面。核心区域的肌肉参加用力。肩部向下，臀肌收缩，将臀部抬起悬于空中。腿部与上体保持一条直线。停留几秒种后将身体缓慢地放下。练习方法：8次一组，共2组。组与组之间休息2分钟。Photograph: Gary Calton
7哑铃单臂划船 此练习的目的在于加强人体核心区域的肌力，培养良好的肩部姿势。侧立于练习凳一侧，靠凳一侧的手与膝支撑于凳。背部与地面平行（与颈部成一条直线），另一侧手手持哑铃，手臂垂直悬于体侧。曲臂，将哑铃提至肩的前部。身体核心区域的肌肉参与用力，身体不得扭屈。建议方法：每侧各练习8次。休息1分钟，重复练习。Photograph: Gary Calton
8交替伸腿 此练习的目的在于更加有效地促进核心稳定区域肌肉的使用。背部着地仰卧，双臂置于身体两侧。双膝弯曲，两足平放于地面。身体核心区域的肌肉参与用力。将一足抬离地面，身体核心区域的肌肉用力，并保持身体中正。将腿缓慢伸直，然而回来开始时的位置。另一只脚重复上述动作。练习方法：10次一组，共2组。两腿交替练习。Photograph: Gary Calton
俄罗斯转体练习
该动作使用的是实心球或其它重量器械，重量在3–10kg之间。练习者坐于地面，两脚着地。向身侧做转髋练习，左右转换时，动作要连贯，控制好动作。练习时，中途不能停顿。
注意：背部有问题的人不宜做此练习。
练习方法：每侧10次。随着练习的一步步适应，可以尝试将脚抬离地面做同样的练习。Photograph: Jamie Baker/Jamie Baker
2Hamstring stretch
This is a key stretch because in most people the hamstrings have a tendency totighten . Rest one bent knee on a mat with the other leg extended straight andlocked in front of you - the idea is you lean forward and so stretch the back of the leg but most people can get a stretch in the basic position.
Routine: Hold for 20–40 seconds, then repeat on the other side. Try three sets on each side Photograph: Jamie Baker/Jamie Baker
2腘绳肌拉伸练习
这是一个重要的拉伸练习，大多数人的腘绳肌（该肌包括包括半腱肌、半膜肌、股二头肌长头、大收肌坐骨部）比较紧。本练习在练习时，一腿曲膝，跪撑于垫，另一条腿伸直，控制于体前方——此练习的目的在于向前压腿，拉伸腿的后部。对大多数人而言，他们只需完成基本的拉伸动作。
练习方法：拉伸的时间保持20-40秒，然后另一侧腿重复同样的练习。每侧腿分别练习3组。Photograph: Jamie Baker/Jamie Baker
3Hip flexor stretch
Adopt position as shown, back knee cushioned with a mat. Try to keep a tall natural posture without slouching. Push the right hip forward to stretch the flexor muscle.
Routine: Hold for 20–40 seconds, then repeat on left side. Try three sets perside Photograph: Jamie Baker/Jamie Baker
臀屈肌拉伸练习
练习动作如图所示，后膝跪撑于垫。尽量保持上体自然的姿式。打起精神。左侧向前压髋，做拉伸臀屈肌的练习。
练习方法：拉伸的时间保持20-40秒，然后另一侧腿重复同样的练习。每侧腿分别练习3组。Photograph: Jamie Baker/Jamie Baker
4Indian knot stretch
Achieve the position as shown, maintaining a tall, flat back. Keeping these areas flexible should reduce the chance of developing back problems.
Routine: Hold for 20–40 seconds and repeat three times. Rest for 15–30 seconds between reps Photograph: Jamie Baker/Jamie Baker
印度打结式拉伸练习
练习动作如图所示。上体保持自然的高度，背部伸直。保持这些部们的柔韧性，可以减少背部损伤发生的机率。
练习方法：拉伸的时间保持20-40秒，重复3次。练习之间休息15-30秒Photograph: Jamie Baker/Jamie Baker
5Swiss ball plank
Lean on the ball as shown, keep the back flat or maintain its natural curve, with the legs straight. Try to breathe naturally while bracing the stomach muscles to keep the position on the ball. To make it harder, bring the knees alternately to the ball as if pedalling. Movement should be continuous and controlled.
Routine: Hold for 30 seconds to one minute. Rest for half the time you work, and repeat three times Photograph: Jamie Baker/Jamie Baker
健身球平卧蹬伸练习
身体俯卧于球体之上，动作如图所示。背部保持正直或保持自然弯曲状态，腿部伸直。呼吸自然，在球体上控制腹部肌肉以保持这一姿势。为加大动作的难度，可以以球体为支撑，做交替抬膝动作，仿佛在做自行车的踩踏动作。运动时，动作应具连续性和控制性。
练习方法：完成练习的时间保持在30-60秒之间。休息的时间为练习时间的一半，重复3次。Photograph: Jamie Baker/Jamie Baker
6Swiss ball bridge
Start as shown with the arms extended, back flat, legs fully extended and the balls of the feet on the Swiss ball. Balance comfortably on the ball, then usethe ball to bring the knees forward to the chest.
Caution: Make sure there is a mat below the knees and do not do perform this exercise on a hard surface.
Routine: Three sets of 10-20 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie Baker
健身球桥式练习
开始动作如图所示：两臂伸直，背部保持平直，两腿充分蹬伸，脚掌置于健身球的球体之上。保持人体在球体上的稳定平衡，然后利用球体将膝部向胸部引领。
注意：应在膝下放置一张垫子，不可在坚硬的地面上进行该练习。
练习方法： 10-20次一组，共3组。组与组之间休息30秒。 Photograph: Jamie Baker/JamieBaker
7Swiss ball superman
Start with the ball under the stomach/chest area and the whole body extended, then alternate raising arm and leg on opposite sides (eg right arm and left leg) while maintaining balance. Until you're confident, you can keep inactive hand on the ground.
Caution: Make sure the area around the ball is clear of hazards in case you roll off sideways.
Routine: Three sets of 20-30 reps. Rest for 30 seconds in between Photograph: Jamie Baker/Jamie Baker
健身球“超人”式练习
开始姿势：将球体置于腹/胸部下方，整个身体充分伸展。然后交替举起手臂和对侧的大腿（例如右臂和左腿），同时保持身体平衡。直至对动作充满信心为止，你可将支撑手脱离地面。
注意：确保球体的四周没有对人体锻炼能造成伤害的物品，以防人体侧滚时造成伤害。
练习方法： 20-30次一组，共3组。组与组之间休息30秒。 Photograph: Jamie Baker/JamieBaker
8Single-leg box squat
Stand with one foot flat on the floor, the other extended in front of you. Maintain a tall posture and gradually move downwards, bending the knee so there is brief contact with the box, then come back up again. The downward movement is controlled, the upwards movement is quick.
Routine: 10 reps on each leg, repeated three times Photograph: Jamie Baker/Jamie Baker
单腿下蹲触箱式练习
站立，一足全脚掌着地，另一腿向身体前方伸出。保持体高姿势。然后，身体开始缓慢下蹲，直至支撑腿的膝部弯曲至人体几乎可以触碰到身后箱体时，将人体抬起。人体在做下蹲动作时，要有控制。人体在向上抬起时，速度要快。
练习方法：每腿练习10次，共3组。 Photograph: Jamie Baker/Jamie Baker
9Dumbbell lunge
This can be done with or without a weight. Start standing straight, step forwards and down into a controlled lunge position. Keep a flat back and don't allow front knee to go beyond the end of the toes. Don't allow back knee to touch the ground and keep hip, knee and ankle aligned facing forwards.
Caution: Do not try if you have a knee problem. Wear appropriate footwear.
Routine: Three sets of 10 reps on each leg Photograph: Jamie Baker/Jamie Baker
哑铃负重弓步练习
此练习可以采用负重或不负重的方式进行。开始姿势：人体笔直站立，向前跨步成弓步姿势。动作要有控制。背部保持正直。前膝弯曲不应超越脚趾。后膝不应接触地面，并保持髋关节，膝盖和脚踝正面朝前对齐。
注意：如果膝盖有伤不宜进行此项练习。练习时，鞋要穿戴合适。
练习方法：每腿练习10次，共3组。 Photograph: Jamie Baker/Jamie Baker
