Strengthening the muscles in your stomach, hips and thighs is important for balance and stability during physical activity, and for back injury prevention. It is not necessary to work out on expensive equipment or to perform complicated exercises to affect those parts of the body. You can do simple body-weight exercises that will tone and strengthen your abdominals, abductors, quadriceps and hamstrings.
Forward Lunge
The forward lunge targets the stomach, hips, thighs and buttocks. Start the exercise by standing up straight. Put your feet together, pull your shoulders down and then back. Do not arch your back. Contract your abdominal muscles. Step forward keeping your body stable and without swaying. Land heel first on the foot that stepped out and move your body weight to that foot. Bend your knees so that you slowly lunge forward until your back lower leg is parallel to the floor. Use your front heel to push your body back up to return to the starting position. Repeat on each leg for the number of repetitions in your set. You can also perform this exercise using a barbell that is positioned across your back or with dumbbells in your hands. Hold the barbell so it rests on your upper back. Make sure to keep the back foot stable and do not round your back during the exercise.
Bodyweight Squat
The bodyweight squat is another exercise that works the stomach, hips and thighs. It is a simple movement that begins from a standing position with your legs shoulder-width apart. Turn your toes slightly outward. Your hands should be relaxed at your side with your palms facing inward. Stiffen your abdominal muscles and shift your weight to your heels. Look straight ahead. Slowly squat until your thighs are parallel or almost parallel to the ground and straighten your arms out in front of you. Move back up to the starting position. Repeat for the number of repetitions in your set. Do not lock your knees when you are standing up or move your feet or ankles during the exercise.
Bear Crawl
The bear crawl is a fun, full-body exercise that targets many muscle groups including the stomach, hips and thighs. Start by kneeling on the floor on all fours. Your knees and feet should be hip-width apart. Point your toes away from your body. Contract your abdominal muscles, straighten your spine and stabilize your pelvis. To start the exercise from your right side, reach forward with your right arm and move your right knee forward in unison. Then pull yourself forward with your left arm and left knee placing your left hand ahead of the right hand. Keep your core muscles stiff and your back straight. Alternate the crawling motion using the same side arms and knees for the amount of repetitions in a set or for a set distance.
References
- American Council on Exercise: Forward Lunge
- International Sports Sciences Association: Barbell Forward Lunge
- American Council on Exercise: Bodyweight Squat
- Wellsphere: Bodyweight Squat Exercise Variations for Your Home Workout
- American Council on Exercise: Bear Crawl
- National Strength and Conditioning Association: Performance Training Journal: The Missing Link: Integrated Core Training
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