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20 September 2011

Kick it up a notch

These exercises will improve your hamstring strength, muscle endurance and strengthen your core.

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These exercises will improve your hamstring strength, muscle endurance and strengthen your core.

These exercises will improve your hamstring strength, muscle endurance and will strengthen your core . Before the deadlifts, perform the waiter's bow to loosen your hamstrings and lower back - two areas often tight for men. Athlete's bonus: this stretch helps soccer and tennis players improve their lower-back strength and sense of balance.

EASY
WAITER'S BOW
Hold a broomstick vertically against your back. Keep your knees slightly bent and your back arched naturally as you bend forwards at the hips.

The stick should stay in contact with your head, back and butt. Pause just before the stick lifts off your glutes . Hold the stretch for 20 seconds, and then return to a standing position. Repeat the stretch two more times.

MODERATE
CORE ROMANIAN DEADLIFT 1 Stand on your right leg holding a medicine ball over your right shoulder. Push your hips back and bring the ball down towards the inside of your right leg.

Pause when your torso is as close to parallel to the floor as possible, making sure it's not too rounded or flattened. Then reverse the move. Do 12 repetitions, and then repeat the move on the left side.

DIFFICULT
CORE ROMANIAN DEADLIFT 2 Perform this exercise exactly like the core Romanian deadlift 1, but add this tweak to make it harder. Start with the ball over your left shoulder and chop down and across your body with the ball as you bend over.

This will improve your balance, co-ordination, flexibility and strength. Perform 12 repetitions on each side.

For more fitness, sex and nutrition stories visit Men’s Health.

 

 

 
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