You can perform exercises to improve your abdominal and lower body strength daily without a gym or expensive equipment. Because your abdominals work with your legs and hip to transfer force from the lower body to the upper body, some of the best exercises to strengthen your body is to combine your lower body with your upper body, the National Academy of Sports Medicine recommends.
Linear Sprinting
Sprinting is running as fast as you can over a short distance or period of time. Your abdominal and spine supports your posture as you pump your legs and arms quickly to sprint. Set two orange cones on a running track or a field with turf about 20 m apart. Stand about 2 feet behind the starting cone and sprint toward the opposite cone as fast as you can. Slow down to a stop once you have passed the second cone. Walk back to the starting cone and rest for no more than 30 seconds. Repeat the sprints four to five more times, increasing the distance by 5 m per set.
Stair Running
This exercise works on your posture, abdominal and spine stability and muscular endurance as you run up and down. Find a flight of stairs that you can run between 5 to 10 seconds per lap in one way, such as in an apartment complex, university campus or stadium. Run up the stairs one step at a time as quickly as you can and quickly walk down the steps on step at a time. Rest for no more than 30 seconds and repeat the exercise four to five more times. Increase your stride by two steps at a time when you run up on your third or fourth lap.
Box Jumps
Your abdominals function as a shock absorber when you land on the ground from a jump. Box jumps can increase strength, stability and power while gaining some muscle mass in your lower body. Stand in front of a stack of aerobic steps that is between two to three feet high. Jump on top of the steps with your feet about hip-width apart and quickly jump down from the step. Land in the same feet position on the balls of your feet with your legs bent. Do not hunch your spine when you land. Turn around to face the steps and repeat the exercise for three to four sets of eight to 10 reps.
Squat Press
This exercise works on lower body strength and abdominal stability as you transfer force from your lower body to your upper body to lift a weight over your head. Stand with your legs about shoulder-width apart and hold a 25-pound dumbbell in your left hand over your left shoulder with your elbows close to your body. Squat down as low as you can while keeping your torso upright. Exhale and stand up, pressing the weight over your head without losing your body alignment. Hold the position for one second and lower the weight to your shoulder. Perform three sets of five to six reps per arm.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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