For superstar athletes in sports like baseball and football, it's not terribly difficult to become a household name. But for cyclists, swimmers and volleyball players, becoming a legend in their sport requires something spectacular. Lance Armstrong, Michael Phelps and Kerri Walsh have done just that thanks to their remarkable feats in some of the world's largest competitions.
She repeatedly emphasized the importance of core strength. In particular, she said that bent over rows are effective if performed correctly. With a weight bar in her hands, which hang out in front of her, she starts this exercise with her abdomen and legs at a 90 degree angle. Slowly, she lifts the bar up to her chest while engaging her core muscles.
She also recommends overhead squats. You start with your hands spread far apart on a weight bar, and hold it up over your head. Your legs should also be pretty far apart, and you should keep your back straight throughout the exercise. As you lower into squat position, keep your arms pushing up on the bar and keep your heels on the ground. Your shoulders should be behind your head throughout the entire process.
For a simple, yet effective strength builder, take relatively light dumbbells and raise them above your head. Lift one knee, and while using your core and legs to keep your body balanced, due alternating sets of curls and presses with the weights.