6 strength training exercises that build stronger abs and hips

Compound moves train many muscles at once, save time, and build real world strength. Do two to four sessions per week with one day of rest in between. Warm up, lift with control, and stop a couple of repetitions before failure.​

What it trains: legs and hips, mainly quadriceps, glutes, and hamstrings.How to do it: feet shoulder width, chest up, push hips back then bend knees, sit to thigh parallel, stand tall. Start with bodyweight, then goblet, then barbell. Aim 3 sets of 6 to 10 reps.​

What it trains: back of body, mainly hamstrings, glutes, and lower back.How to do it: keep spine neutral, push hips back, let weights skim thighs, feel hamstrings stretch, stand tall. Begin with dumbbells or a kettlebell Romanian deadlift. Do 3 sets of 6 to 10 reps.​

What it trains: chest, shoulders, triceps.How to do it: push ups keep a straight line head to heels and lower until chest hovers. Bench press keeps shoulder blades tucked and wrists stacked. Choose a version you can control. Do 3 sets of 6 to 12 reps.​

What it trains: upper back and biceps.How to do it: hinge slightly, keep back flat, pull dumbbells or bar to lower ribs and squeeze shoulder blades. Use a cable row or band if needed. Aim 3 sets of 8 to 12 reps.​

What it trains: shoulders and triceps with core support.How to do it: stand tall, brace, press dumbbells or bar from shoulder to overhead without leaning back. Lower slowly. Use seated if lower back is sensitive. Do 3 sets of 6 to 10 reps.​

What it trains: core and posture.How to do it: forearms under shoulders, body in one line, squeeze glutes, breathe. Hold 20 to 40 seconds, repeat 3 times. Progress to side plank or loaded carry when ready.​
(Disclaimer: This story is strictly for educational purposes only and does not substitute any professional medical advice and should not be considered as professional medical advice.)