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Core Stability and Lower Body Strength

Goal: Strengthen the core and lower body muscles for improved stability and support.

Daily Benefits: Core stability is essential for everyday activities and overall posture. Strengthening the lower body supports functional movements like walking, squatting, and climbing stairs. This workout helps in developing a strong foundation for daily physical tasks.

Recommended Pre Workout: JYM Supplement Science Pre JYM

Core and Lower Body Exercises:

Plank Holds:

  • Instructions: Get into a forearm plank position, keeping your body in a straight line from head to heels. Engage your core and hold the position.
  • Equipment: None (bodyweight)
  • Duration: 3 sets of 30 seconds
  • Muscles Worked: Core, shoulders, and back

Glute Bridges:

  • Instructions: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down.
  • Equipment: None (bodyweight)
  • Sets/Reps: 3 sets of 12 reps
  • Muscles Worked: Glutes, hamstrings, lower back

Squats:

  • Instructions: Stand with feet shoulder-width apart, bend your knees and hips to lower down as if sitting in a chair, then stand back up.
  • Equipment: None (bodyweight) or Dumbbells for added resistance
  • Sets/Reps: 3 sets of 10 reps
  • Muscles Worked: Quads, hamstrings, glutes

Lunges:

  • Instructions: Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Keep your front knee above the ankle and return to the starting position.
  • Equipment: None (bodyweight) or Dumbbells for added resistance
  • Sets/Reps: 3 sets of 10 reps per leg
  • Muscles Worked: Quads, hamstrings, glutes, and calves

Recommended Post Workout: Post JYM Active Matrix

Cool-Down:

  • Gentle stretching exercises focusing on the core and lower body.
  • Muscles Worked: Reduces muscle tension and improves flexibility in the lower body and core.