Exercise programs are selected based on targeted body parts. Common targets include your gut, butt and thighs, the locations of the major muscles of your core and lower body. Resistance training places an overload on these muscle groups for improved muscular strength and endurance. Improving muscular strength and endurance can enhance your running and jumping abilities. Adding cardiovascular training and proper nutrition helps reduce excess body fat and improve muscle tone.
Crunches
This exercise works the core muscles of your abdomen and lower back. Lie on your back with your knees bent and your feet flat on the floor. Bend your elbows and place your arms in front of your chest for beginners, or behind your head for an advanced exercise. Begin the exercise by contracting your abdomen and lifting your head and shoulders off the floor, about halfway up. Hold, then slowly lower to the starting position. Complete up to three sets of eight repetitions each, emphasizing correct technique. After you master the technique, add repetitions.
Step-Ups
Step-Ups target the glutei maximi muscles of your buttocks. Stand behind a step or bench that is about 15 inches high. Begin the exercise by placing one foot on the step. Place your body weight on the elevated leg and lift your body, placing your other foot on the step. Step back down to the floor with both legs, one at a time. Complete 12 repetitions using the same leg, then repeat with the other leg. To advance, hold a pair of dumbbells in your hands while performing the exercise.
Leg Extension
Leg extensions work the quadriceps muscles in the front of your thighs. Sit on a leg machine with your knees bent at 90 degrees and your ankles under the roller. Begin the exercise by lifting the roller and your feet until your knees are fully extended. Hold, then slowly lower your feet to the starting position. Select a weight that will work your muscles to fatigue by the 10th or 12th repetition. Complete three sets of 10 to 12 repetitions each.
Lying Leg Curl
This exercise targets your hamstrings in the backs of your thighs. Lie on a lying leg curl machine, face down with your knees just off the pad and your ankles under the rollers. Begin by bending your knees and lifting the roller and your feet up toward your buttocks, as close as you can, while keeping your thighs on the pad. Hold, then slowly lower your feet back to the starting position. Complete three sets of 10 to 12 repetitions, or until your muscles fatigue.
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