You already know about strength exercises like squats, planks, and burpees.
But you probably aren’t incorporating these essential strength moves into your gym routine. They focus on the commonly overlooked muscle groups that are ignored, but necessary for improved overall vitality.
These three exercises will not only give your lower body some extra power, but keep you resistant to injuries, too.
Stability Ball Hamstring Curl
Lie face up, with your lower legs and heels on a stability ball while keeping your knees straight. Now, lift your hips off the floor. Then slowly bend your knees to pull the ball towards your hips. Finally, return to the starting position; do three sets of 15.
The fire hydrant builds strength in the infamous gluteus medius, the unknown cousin of the gluteus maximus. Weaknesses in this area can lead to painful hip strains.
Start on all fours. Raise your left thigh to the side, ensuring your knee is in line with your foot. Hold the position for 30 to 60 seconds, then repeat on the other side.
This position will help form good posture, through toning the erector spinae muscles along the back of your spine.
Again starting on all fours, simultaneously extend your left leg at hip height, and right arm at shoulder level. Hold the position for 5 to 10 seconds, repeating with the right leg and left arm.
Oh, and that’s just one rep – do 10.
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