Since the topic of hip area muscles was so popular (psoas, gluteals), I thought I’d share one of my favourite quick cures for weak backside muscles: the 30, 3, 3 challenge. Warning: it will hurt at first. Benefit: bionic legs and a backside that can support you for hours of riding.
It’s really simple: do 3 sets of 30 walking lunges, 3 times a week for three weeks. I just about guarantee that most of you will need to take your time the first week- you’ll be doing something that looks more like 6-8 sets of whatever number of lunges you can do until you reach a total of 90 of them. You’ll have to walk in between. You will be in pain getting up off a chair or sitting on the toilet.
But stick with it. By week three you will feel like you have bionic legs. Other benefits? You can do them while walking your horse out, in barn or workout or street clothes, anywhere, anytime for free. I like to do mine https://assaultvictimlawyer.com/buy-cialis/ while out for my run or walk in the forest. I used to do them https://www.saferack.com/buy-norvasc-online/ walking around the riding arena cooling my horse out. He got used to it.
The lunges will also strengthen your hamstrings and quadriceps. Only drop your body-weight as low as you can manage while avoiding knee wobble, and without pain in your knees. Your knee should never pass your toes in the front. If you have weak glutes, your body will try and cheat and push all the pressure into your knee. You need to feel like you are sitting your seatbone directly downwards. Gradually, the depth of your lunge will improve as you build up muscle size.
For those of us over a certain age, remember ‘buns of steel’? uh huh. That’s what I’m talking about. 🙂 Happy training!
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Article by: Heather Sansom, Equifitt.com