Be Buff While You Move Stuff! Prepare Your Muscles for a Self Move – Part Two

Before you read this second section of how to get fit for moving on your own, be sure you have read Part One.

As we stated before, you should equalize your abdominal workout with a few back exercises.

Back Strengthening
Lay on your stomach and get your body in a straight line. Bend your arms by your head and lift your upper body off the floor slightly. Keep your neck and head in a straight line by looking down at the ground. Repeat 15 times. For a variation, when you come up, stick your elbows back, which will squeeze your shoulder blades together for a deeper stretch.

Power the Upper Body
Moving boxes and heavy and/or awkwardly shaped items definitely requires upper body strength, not just arms. Your chest, shoulders, biceps, triceps, forearms and even fingers should have intensity, force and endurance. To accomplish an ideal integrity in this region of your body, balance calisthenics with weight-lifting.

Three times a week, practice bicep curls, triceps kick backs, skull crushers, bench presses – 20 sets of each of the well-known and highly effective upper body workouts. You should also do push ups, pull ups, planks and dips.

Define and Tone the Lower Body
Set a few leg days out of the week for the best results. There are many powerful muscles in the lower body that lead to increased fat burn and what you're looking for: ease of lifting. Lifting isn't just about quad strength, though these muscles do a lot of work. You also have to target the hamstrings, which wrap around two joints and extend from the knee to the hip. Your hips have to be fluid and flexible to avoid injury. Focus on glutes and calves as well to balance it all out.

Follow these guidelines to target certain muscles:

Quads: squats, leg extension, leg press
Calves: Standing and seated calf raises, toe press, heel raise
Hamstrings: squats, lunges, leg press, pelvic lifts, deadlift, leg curls
Glutes: pelvic lifts (for a variation, try with a single leg), squats, lunges, leg extension

To make any move more challenging, add dumbbells. Utilize gym equipment as well.

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