Reggie Waller, founder of Waller Endurance Coaching in Phoenixville and a coach with USA Triathlon, has created an exercise routine that helps runners undo the damage of sitting, writes Jen Murphy for the Wall Street Journal. 

The six hip and glute exercises are intended to help keep not just runners, but others as well. 

The routine starts with 12 to 15 repetitions of Russian Twists, followed by two to three sets of ten repetitions on each side of Clamshells.

Next is Shuffle, three times for 30 seconds in each direction, and two sets of ten repetitions on each side of Single-Toe Touches. 

Continue with two to three sets of 8 to 10 repetitions of Reverse Lunge With Twist. 

Wrap up the routine with two to three sets of ten repetitions of Superman. 

Read more about the routine in the Wall Street Journal.