Strength-Training for Your Lower Body and Core

The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area: Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core.

  • Zercher squats – this type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground.
  • Glute bridge – this exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance.
  • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home.
  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment.
  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment.

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