The muscles in your pelvis consist of stabilizers that keep your pelvis in alignment with your spine and movers that move your hip joints and legs in different directions. These muscle groups are essential to prevent hip, spine and knee injuries and incontinence in some older men, according to the National Academy of Sports Medicine. Perform exercises that work your entire lower body and incorporate upper-body movements to strengthen your pelvic muscles.
Active Supine Frog Stretch
Step 1
Lie on the ground on your back with your arms out to your sides. Bring the soles of your feet together and pull your heels toward your groin as close as you can. Relax your knees and hold this position for three deep breaths.
Step 2
Bring your knees up and put your legs together, with your feet flat on the floor. Press your inner thighs together for three deep breaths.
Step 3
Relax your legs and bring your knees back to the starting position. Perform two sets of six to eight reps.
One-Arm Squat Press
Step 1
Stand with your feet shoulder-width apart and hold a 25-lb. dumbbell over your left shoulder with your left hand. Keep your elbow close to the middle of your body.
Step 2
Squat down as low as you can while keeping your torso upright. Shift your weight slightly to your left foot to maintain a more even balance.
Step 3
Exhale and stand straight up without moving your spine. Press the dumbbell over your head as you stand. Lower the weight to your shoulder and repeat the movement pattern. Perform three sets of five to eight reps per side.
Kettlebell Deadlift
Step 1
Stand with your legs in the same position as the previous exercise and put a 40 lb. kettlebell in front of you.
Step 2
Bend your legs slightly and bend your torso forward without rounding your spine. Grab the kettlebell with your left hand.
Step 3
Exhale and push your legs against the ground and push your pelvis forward. Bring your torso up and lift the kettlebell off the ground at the same time. Do not lift the weight with your arms.
Step 4
Lower the weight to the ground by reversing the movement pattern. Perform three sets of five to eight reps per arm.
Tips and Warnings
- Coach Vern Gambetta, author of "Athletic Development," recommends that you perform each exercise with very little or no rest between exercises for a duration of time. This method, known as circuit training, helps you save time in your workouts and improve muscular endurance. For example, perform each exercise for 30 seconds with no rest between exercises. Rest for 1 minute after you have completed one circuit and repeat the workout two more times.
Things You'll Need
- 25 lb. dumbbell
- 40 lb. kettlebell
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
Member Comments