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Your first priority? Your core. This collection of muscles in your torso controls the movement of your limbs and your posture.
Besides your core, you need to work on your hip flexors, glutes, quads and hamstrings. Add these exercises from biokineticist Richard Woolrich to your current workout (at least twice a week with a day’s rest in-between). Do three sets of 12 reps of each exercise.
Get into a modified pushup position, but instead of having your palms on the floor, hold a pair of light dumbbells, resting your weight on them. Bend your legs slightly and keep you feet wide apart. While keeping your hips and back level and in the same position, lift one dumbbell in a rowing motion towards your chest. Alternate your arms.
Holding a barbell on your shoulders and behind your head, step onto a raised platform. Follow the step-up by lifting the other leg up towards your chest in one movement. Focus on keeping your back straight, and don’t use momentum to get up. Rather slow the movement down for more control. Alternate each time so that a different leg steps onto the platform.
Hamstring Curl With Stability Ball (Double And Single Leg)
Lie on the floor with your left lower leg on a stability ball and your right leg in the air, perpendicular to your body. Put your hands fl at on the floor at your sides. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your left heel towards you and roll the ball as close as possible to your butt. Pause, then reverse the movement and return to the start position. Finish the reps and repeat with your right leg.
Hanging Leg Extension
Grab a pull-up bar with an overhand grip, hands slightly more than shoulder-width apart. While keeping your legs straight and slightly lifted, bend one knee towards your chest using your abs and hip flexors. Do the same for both legs.
Stability Ball Knee Tuck
Assume the push-up position with your shins resting on a stability ball, hands slightly more than shoulder-width apart. Keeping your abs tight, lift your hips and draw your knees towards your chest until your shins raise up off the ball and your toes are on top of it. Slowly straighten your legs so the ball rolls back to the starting position. Lift your hips as you bring your knees towards you, so you rise off the ball.