With the football season having kick-started. We are following our favorite teams battle it out and challenging friends of opposition teams to virtual or weekend matches on the playground. But, before your start playing the game, you need to workout and get your lower body in shape! So, here are a few exercises that will help you workout, stay fit and also enjoy a game or two with your dear ones!

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For The Core

1) Side Planks

Lie on your side with your right elbow underneath your body. Keeping your body straight, rise onto your elbow and the outside edge of your right foot; hold for at least 45 seconds. Perform on opposite side.

2) Resist Twist

Sit on the ground with your knees bent and your heels just off the floor. Holding a med ball at chest level, rotate left and touch the ball to the floor. Rotate right and touch the ball to the floor. Repeat in a controlled manner for specified reps.

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For The Stretch

1) Bulgarian Lunge

Assume split stance with your rear foot on a bench behind you. Lower your hips until your front thigh is parallel to the ground. Drive up to start position; lower and repeat for specified reps. Repeat set on your opposite leg.

2) Calf Stretch Stepping Forward

Stand on your right foot, knee flexed and extend your left leg back, both feet pointing forward. Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides. Use this exercise to stretch your calf muscles.

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For The Glutes

1) Hip Lifts

Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for 1 count, and then lower back down. Repeat the lifts for 45-60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over-arch your spine.

You can also make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds. Keeping your hips up, place your foot back on the floor and then lower your hips. Repeat this exercise for 30-45 seconds; switch sides and do the move for another 30-45 seconds on the other leg.

2) Squat With Kick Back

Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for one minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square — do not twist them toward the side.

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