One simple move to help breathe easier

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If you find yourself struggling for breath while you run, try this one simple Pilates exercise to help regulate your breathing and strengthen your abdominals.

The Pilates 100 exercise:

  1. Lie on you back with your hips and knees at right angles off the floor and your arms straight down by your sides.
  2. Curl your chin to your chest and lift your shoulder blades off the floor. Simultaneously, raise your arms about two inches off of the floor.
  3. Make small beats up and down with your arms as you inhale for five counts and exhale for five counts. Keep your abs engaged throughout.
  4. Remaining in the curled position, repeat this arm motion and breathing pattern 10 times before resting.

This exercise will help you learn how to breathe evenly and effectively while keeping your abs engaged. Keeping your abs engaged may help you feel more stable throughout your run.

 

References

“Breath Enhancers,” Runner’s World, accessed October 2016. http://www.runnersworld.com/workouts/pilates-moves-for-runners

Susi May, “Back to Basics: Pilates 100s,” Popsugar, accessed October 2016. http://www.popsugar.com/fitness/How-Do-Pilates-100s-1646090

“The real-world benefits of strengthening your core,” Harvard Health Publications: Healthbeat, accessed October 2016. http://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core

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