building thigh and lower back muscles

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pearlst

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In 4 months I will be participating in a weekk-long horseback riding/camping trek with a group of high school students. I have not ridden in 15 years when I rode frequently for pleasure. I want to build up my inner thigh and lower back muscles so that I won't be in too uncomfortable on this trip. I have a couple of bulging disks in my lower back so I want to be sure to build strength in that area to minimize any pain I might experience. I also remember the discomfort of inner thigh muscles after periods of not riding and want to prevent that if at all possible.
Anyone have any exercises I might implement to build up my muscles?
 
You did well to give yourself 4 months to prepare for this. The more time you have the better.

Because you have an injury, and are going from a relatively unactive state to an active one, i would recommend a program which strenghtens these areas in the following way:

Use perfect form - control the weight in both directions, taking a full 3 seconds to raise and lower (or push and pull) it. Keep your body in alignment and remember to breathe. If you are in doubt as to how to perform any exercise, seek one-on-one professional guidance (even from an experienced guy in your gym). Proper form is crucial.

To strengthen your groin muscles:
3 sets of 30 reps of groin adductors. This is the machine in the gym where you squeeze your thighs together against resistance. Do the reps slowly. Relax between each rep, and squeeze your thighs together and hold it for a brief moment on every rep. Use a very light weight to start, and keep the weight light enough so you can do 30 repetitions.

Also try forward lunges, side lunges, and squats, none of which require you to be in a gym.

To strengthen the lower back:
Crunches on a swiss ball, hyperextensions on the floor, isometric holds in push up position and on your side, also the lower back ROM machine in the gym. If you feel you can handle these, move on to good morning and deadlift, but gradually and carefully increase the weight. Squats help too.

Again, form is critical. Do as many reps as you can on the body weight only exercises, and do 15 reps on the good mornings deadlifts, and squats, with a weight you feel comfortable with.

If you feel uncomfortable, out of alignment, or sense sudden pain or hear any pops or other noises, STOP IMMEDIATELY!!

You have to be careful with lower back injuries, I should know, I am rehabing from one myself.

If you dont understand any of the exercises I have mentioned, just ask.
 
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getting into shape

Thanks for the help. Unfortunately, I do not belong to a gym so I must rely on exercises I can do at home. I have 2 lb weights and 5 lb weights that I can use, but other than that I have no equipment.
Any suggestions?
 
follow my advice above, and below I will explain how to do some exercises at home:

Groin
If you can get a 'thigh master' this will emulate the machine in the gym. its a butterfly shape which you put between your thighs and clench together. Can probably pick one up very cheap. Do 3 sets of 30 reps on that as I described above.

Lunges: Simply take a huge stride forward, lower yourself downas low as you can without touching the floor, then raise up again and repeat with the other leg. Kep the whole motion in control and take 3 seconds for the lowering and raising sections. This will probably be quite easy, so hold the weights in your hands to make it harder.

Side lunges. Stand with feet very wide apart, then slowly lower to one side, so you are almost 'sitting on your hel' (but not actucallu sitting down - keep under muscular control). The side you are lowering will have a bent leg, and the other leg should be completely straight. Again, repeat 30 slow and controlled reps on both sides holding weights.

squats: if you have a swiss ball, place this between your lower back and the wall to squat, if not do it whilst standing straight. hold the weights in your hands, feet slightly wider than shoulder width apart, toes pointing slightly out. Bend your knees and squat down with a straight back, holding the weights in your hands. keep you belly button sucked in the whole time (but remember to breathe!). keep them controlled and lower until your thighs are parallel with the floor. Do as many as you can, aim for 15-30.

crunches - lie on your back on the floor with knees bent and hands crossed on chest, curl your upper body uopwards, squeezing your stomach muscles and trying to touch your chest to your knees, then slowly lower. Try to do 3 sets of 20. if you cant just do as many as you can.

hyperextensions: lie face down on floor, look to the left (so your right cheek is resting on floor). arms resting by your sides. slowly raise your shoulders and chest off the floor as high as you can, the slowly lower. Repeat 10 times looking to left, and 10 times looking right.
 
exercise

pearlst said:
In 4 months I will be participating in a weekk-long horseback riding/camping trek with a group of high school students. I have not ridden in 15 years when I rode frequently for pleasure. I want to build up my inner thigh and lower back muscles so that I won't be in too uncomfortable on this trip. I have a couple of bulging disks in my lower back so I want to be sure to build strength in that area to minimize any pain I might experience. I also remember the discomfort of inner thigh muscles after periods of not riding and want to prevent that if at all possible.
Anyone have any exercises I might implement to build up my muscles?
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hi have fun bye
 
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