looking for some exercise suggestions that focus on certain areas.

[-Devil-]

i am looking for exercises (either with weights, or machines or neither) that will help focus on my upper leg and hip area and to a smaller extent on the sides of my abdomen...

in those areas is where i feel the most strain while i am riding my bike ... and looking for something i can do (esp when it is to hot or raining to much) to help build them up a bit more and in turn maybe help with endurance ... ( interested in endurance more then i am about building up, other then in the hip area so i can better support my own weight while standing up on a rough section of a trail i am riding)

 

[maleficent]

Squats and lunges are probably the best exercise for your legs/glutes area...

Core exercises help will also help out as well...

 

[-Devil-]

Squats and lunges are probably the best exercise for your legs/glutes area...

Core exercises help will also help out as well...

hmmm, been trying more core exercises with one of those exercise balls and dumb bells ...

will see about squats and lunges as well ...

 

[IHateCardio]

High rep Body weight squats sure helped me! No weights or equipment required... just you vs gravity.

I started with 3 sets of 25 for a total of 75. Pretty quickly I moved up to 5 sets of 30 for a total of 150. My quad/leg strength and endurance really improved. Plus they provide a bit of cardio too!

Once I got to that stage I moved to more explosive movements like Burpees and Squat jumps which just improved things even more.