Warm up before the battle

Rolling out of bed is only half the battle of early morning runs. The next hurdle to jump before hitting the pavement is the muscle tightness and stiffness.
Rolling out of bed is only half the battle of early morning runs. The next hurdle to jump before hitting the pavement is the muscle tightness and stiffness.
"When you're sleeping, your muscles are largely inactive. Blood flow to muscles responds to demand, so when your muscles are resting, there is a reduction in circulation — your muscles are cooled down and they stiffen up," Chelsea Long, MS, CSCS, exercise physiologist at HSS Sports Rehabilitation and Performance, explained.
Long likened it to clay or silly putty that has been sitting out, but gets more pliable when you start warming it up in your hands.
Joint stiffness and tightness is also common come morning because, as Long explained, fluid in the joint has settled "like oil in a parked car."
On the quest for the perfect move for a strong core—one that's quick and foolproof, but still killer—there's one that stands out among the rest. It's called tabletop hold or tabletop press, and it's a spinoff of the common yoga asana, tabletop.
But this is no ordinary tabletop. Tabletop hold looks too easy to be true. You might look at someone doing it and not realize they're seriously exerting themselves (until you catch the shaking).
So if you're looking for a new ab exercise to incorporate on core day, this is it. Here's how to do it.
Start by lying on your back with your knees bent at 90 degrees, stacked directly over your hips, and shins parallel to the floor.
From there, place your forearms onto your thighs below your knees. Press your forearms into your thighs, lifting your shoulder blades off the mat.
Once here, keep your low back glued to the mat by pulling your belly button toward your spine and engaging your core. This is where the work happens—the curve that keeps your lower back off the ground in a neutral position should not be there, which will really light up your abdominals.
Press your forearms into your thighs and your thighs into your forearms while engaging your core. Remember to keep your knees over your hips (it's normal to want to bring them closer to your face, but try not to). Continue to hold and press as hard as you can, keeping your shoulder blades off the mat.
Remember, shaking means you're doing it correctly! Hold for 10 to 12 breaths, release the press, and continue with two more sets.
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