The Fitness Train

Crunches: Knees Up (abs)

Crunches: Knees Up keeps the legs elevated and hips flexed, which holds tension on the upper abs through the entire rep instead of letting it ease off between reps. Lie on your back with your knees bent and lifted so your shins are roughly parallel to the floor. Curl your shoulders and upper back off the floor toward your knees, then lower back down slowly without letting your feet drop.

Raise All Toes

Walk around the room for a few seconds to relax the feet, then stand straight and still in Mountain pose (Tadasana). Keep your feet parallel and closer than shoulder width. Straighten your legs and allow your spine to lift and lengthen as before, feeling the gentle balloon pull upward from the imaginary string atop your head. Balance your weight evenly in the middle of your foot, evenly on both sides and distributed from front to back. Feel this balanced weight on your feet and allow your feet arches to raise if possible. Once your Mountain is stable and straight: With raised arches, lift all 5 toes of both feet upward, then lower them back down. Repeat this slowly 5-10 times.

Running