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Strengthening Your Groin Muscles

Your legs are thoroughly abused whenever you do exercises or when you have to walk going to various places. The legs are composed of your lower legs, your thighs, and your groin area. Since you are going to use these parts a lot, you need to strengthen your groin muscles so they will be able to endure the exercises that you have to do.

Your groin muscle should always be strong because the stronger it is, the more that it will be able to endure hard workout sessions. You also need to strengthen this portion more if you are an athlete because you would be using the smaller muscles there in order to become more flexible in doing the various movements required for your sport. One known advantage of strengthening your groin muscle is you will be able to improve your balance.

If you have finally decided that you are going to make your groin muscle stronger, do you know the proper exercises that you have to do? Aside from the exercises, you may need to know the proper muscle gain diet to follow so that you will improve your overall muscle strength. The stronger your muscles are, the better you would be at doing other physical activities. Your strength can also determine how healthy you are.

Are Bodybuilders Strong?

There are a lot of people who see big muscles and assume that the person is strong but bodybuilders are not exactly as strong as people would think. Bodybuilders are different from powerlifters and Olympic weightlifters. Take note that these are people who have trained to become strong. Bodybuilders, on the other hand, build muscles for aesthetic purposes. It does not follow that just because the muscles are big, they are already strong.

Bodybuilders also do different methods that are meant to make their muscles stronger. Some bodybuilders are known to be completely natural but there are also some who have admitted that they use steroids. Steroids will not make muscles strong but they can develop muscles effectively to make them look well-developed and beautiful.

Exercises to Strengthen Your Groin Muscle

You already know that you want to effectively improve your groin muscle at the soonest possible time. What are the exercises you can do to make that possible?

One thing to remember: before you start doing the exercises that will be mentioned below, it is best that you consult with your doctor if you are in the best health to do these exercises properly. Some of the exercises may aggravate certain conditions. You need the go signal of your doctor before you can proceed.

For people who are 60 years old and above, you need to do these exercises to strengthen your groin muscle under the supervision of a professional.

These are the best exercises to try:


Side Lying Groin Stretch

  • You need to lie down on your left side or right side. It would depend on which side you are more comfortable in.
  • Support your head with the same side hand depending on which side you have chosen.
  • Keep both of your legs straight.
  • Raise the opposite side leg high up in the air.
  • Support your knee with your opposite hand.
  • Hold on the position until you feel the stretch.
  • Repeat on the other side.


Side Leg Raise

  • You can go near the counter or a chair or anything sturdy that you can hold on to while you do the exercises.
  • If you have found a chair, stand next to the chair.
  • Make sure that you will place your left leg firmly on the ground.
  • Raise your right leg as comfortably as you can.
  • You will start to feel your groin muscles stretch out a bit.
  • Swing the right leg over your left leg.
  • You should repeat this up to 10 times.
  • Do the procedure with your other leg.


Gravity Exercise for the Groin

  • Lie down on your right side.
  • Make sure that you will place a chair near your feet.
  • Raise your left leg and place it on the seat of the chair while you allow your right leg to relax on the floor.
  • Slowly raise your right leg against gravity.
  • Hold for up to 10 seconds before going back to starting position.
  • Do the same exercise with your left leg.


Hip Extension

  • You can prepare a yoga mat or an exercise mat that will help protect your knees and elbows as you perform certain exercises.
  • Kneel down on the floor.
  • Make sure that your palms are situated flat on the floor.
  • One of your legs should be lifted up in the air for as high as you comfortably can.
  • Bring back to its normal position and repeat 5 times.
  • Do the same with the other leg.


Band Groin Exercise

If you have a resistance band, this is one of the best exercises that you should try.

  • You can stand with your feet placed together first.
  • Place the resistance band around your ankle.
  • If you are a beginner, you need to hold on to a sturdy object while you do the exercise. If you feel that you have a great fitness ability, you can already proceed with the exercise without having to hold on to anything.
  • Keep your left leg on the floor.
  • Start raising your right leg towards the side.
  • You can stretch as much as you can.
  • Try to hold the position for a few seconds before going back to starting position.
  • Do the same with the other leg.
  • This exercise should be done several times.

It is not only the groin muscle that will be strengthened with this exercise, the knees can be strengthened as well.

Adductor Squeeze Exercise

The adductor is any muscle that is drawn towards the axis.


  • Lie down on your back. It is ideal if you are going to do this on the floor.
  • Place your hands on the sides of your body.
  • Make sure that your knees are pointing upwards.
  • Place a soft ball in between your knees.
  • Squeeze the ball with your knees. This will be effective in improving and strengthening your adductor muscles.
  • This should be done about 8 – 10 times.


This is one of those exercises that a lot of people are familiar with but not everyone is aware that this can be used to strengthen the groin muscle. This can help improve the lower part of the body effectively.

  • Stand straight.
  • Make sure that your hands are placed on each side of your body.
  • Place your right foot in front.
  • Slowly bend your knee.
  • Make sure that your back will remain straight.
  • Keep bending until the knee is 90 degrees.
  • You will start to feel your groin muscle stretch out.
  • Go back to your normal position.
  • Do the same with the other leg.

Take note that this exercise may seem complicated to do in the beginning. You can improve the number of the exercises more as you become better at it.


  • Stand and place your hands on your hips.
  • Place your feet wide apart so that you will have the area to do the squats.
  • Slowly bend your knees, make sure that you will be bending your hips down.
  • Hold for a few seconds before going back to starting position.
  • Do this several times.

In order to increase the intensity of doing squats, you may hold some weights on your hands. You can use dumbbells or kettleballs.

Groin Stretch

  • Sit on the mat and bend your knees.
  • Keep your back straight.
  • Lower your knees until your knees touch the floor.
  • Bend your back.
  • Use your elbow to put pressure on the knees.
  • Get rid of the pressure and do this several times.

Lateral Jump

  • You can do this when you have different obstacles inside your house. Make sure that you will not do this when you do not have poor balance.
  • When you have bad balance you may become injured.
  • Hop over the cones and the other obstacles that you have.
  • You may do this several times as this can help strengthen your groin muscles.

Now that you have learned some of the best exercises that can help strengthen your groin muscle, you can incorporate these exercises into your normal exercises. It will help improve your balance a lot and will make you stronger in doing other forms of exercises.

Groin Strain

There are moments when you just want to improve your groin muscle so that it will become stronger and will allow you to be more flexible when you do different types of sports. When you stress the muscles of your groins too much, they may start to feel stretched or torn.

If you do a lot of running and jumping with the type of sport that you play, expect that you are going to pull your groin muscles from time to time.

How will you know if you have strained your groin? These are some of the symptoms that you can look for:

  • Tenderness and Pain in the groin area.
  • Pain when you try to put your legs close together
  • Pain when you try to raise your knee
  • You are going to hear or feel a sort of snapping sound then it will be followed by pain.

There are some groin strains that are mild enough that they can be cured after some time but there are also some that are more severe and would need to be given treatment by medical professionals. For mild groin strains, these will heal on their own. You just have to wait and rest so that the healing will occur faster.

Some Possible Treatments

If you are only suffering from a mild groin strain, you can just do some things in order to improve your condition. These are some of the things that you can do in order to speed up the healing process:

  • Place ice on the area that you have strained. This will help reduce the pain that you are feeling and will also bring down the inflammation of the strain. So, you can do this for about 20 – 30 minutes every day.
  • You can place an elastic bandage on the affected area.
  • You can take painkillers depending on the type of medication that will be recommended to you by your doctor. Just remember that you are not recommended to take painkillers for a long period of time as you may become addicted to it. The constant intake of painkillers may also have some negative effects on the body after some time.
  • There are also some exercises that you can do that will help re-strengthen your groin muscle

A lot of these treatments will be enough to make your groin muscle heal faster but if in case these treatments do not work, you can seek the help of your doctor for more treatments that will improve your condition.

How to Strengthen Your Muscles

You have already learned how to improve your groin muscle. You should not stop there. It is now time for you to improve the rest of your body’s muscles. Are you equipped with the right knowledge to do that? Take note that you should follow a lean muscle diet plan so that you can eat your way into building your muscles. Your exercises will be helpful but the food that you eat will make a big difference with your muscle’s growth rate.

These are some of the food products that you should start consuming now:

Green, Leafy Vegetables

What type of vegetables do you love to eat? If you have always loved carrots but never ate spinach and all the other leafy vegetables then you are missing out. These vegetables are essential in strengthening your muscles. This can provide the vitamins and minerals that you are searching for to help your muscles recover faster from fatigue.

It also helps that these vegetables can supply the energy that people need in order to exercise more and generally do more. Who says that you will not be able to go to the gym anymore after work? Supplying your body with enough energy due to the green, leafy vegetables will help.


Do you try to avoid eating eggs as much as possible? Some people only eat the egg whites then they throw the yolk or they allow other people to eat the yolks for them. The whole egg is a good source of protein and even the egg yolk can be sufficient for your different needs. The egg yolk contains good fat that can help lower the cholesterol levels of your body. At the same time, the nutrients found in the egg yolk can help improve your muscle growth.

There are different ways that you can prepare eggs. A lot of people prefer frying eggs but if you want to make the eggs even healthier, you can hard boil the eggs or poach them. Hard-boiled eggs can be placed in salads. It can be enough to give you a well-rounded meal.

Lean Meat

Take note that you should not just eat any type of meat. There are various meat sources available but not all of them can provide the amount of protein that your body needs. You want lean meat that can provide essential amino acids.

Protein is needed by the body for various things. The most common thing that protein is used for is to make new hormones. For men, proteins are used to make testosterone. If a man consumes the right amount of proteins in a day, he will have enough to get the regular amount of testosterone that can promote muscle growth. At the same time, there will still be enough proteins that can be used for the muscles.

When you eat lean meat, you will allow your body to recover faster from the various exercises you do. Some of the food products you should include in your lean muscle diet plan are the following:

  • Skinless Chicken Breast
  • White Turkey
  • Lean Beef


If you get other types or cuts of meat, may get the more unwanted fat out of them. Fat is not particularly bad but you have to look for good fat so that you can reap its benefits.


A lot of people think of oatmeal as a breakfast food or something that you can eat when you are already hungry and you need to prepare something fast but the oatmeal has changed recently because of the many benefits that it can provide.

Oatmeal is a healthy type of carb and it has the right amount of fiber that can help stabilize your blood sugar. Another great thing about this is that it can make you lose your cravings for different food. You can consume enough oatmeal a day after working out so you can get the right amount of carbohydrates.

There are different oatmeal recipes that you can try. One common favorite is the Oatmeal with peanut butter and banana, Preparing this quite easy. You need to look for a container preferably glass with a cover. You can place the oats first, then the cup of milk and make sure to mix properly. And, you can then add the peanut butter layer. Place the banana slices on top. In the morning, you can eat these overnight oats.

You can be creative with the flavors that you will choose to eat just make sure that you will pick edible flavors so you will have no trouble with eating.

Sunflower Seeds

Do you want to know how to make your muscles stronger? You can take nuts but the best nuts to take are sunflower seeds because they can increase the antioxidants in the body as well as the antioxidant capacity.

When you exercise, you build up a lot of free radicals inside your body. These free radicals can cause diseases and can cause an imbalance that will make the immune system weaker. You do not want this to happen so make sure that you consume enough sunflower seeds. Some eat this as a snack while others place sunflower seeds on desserts and some of their meals.

Tips on Developing Stronger Muscles

You have learned a lot of details already. You have learned how to make your groin muscle stronger and you have learned about some of the food products you should add to your diet so that you can build stronger and better muscles. There are still a few tips to keep in mind so that you will not only have big muscles, you will also have strong ones.

Make sure

That you will choose the right food products to consume. It is not enough that you know for example that salmon can provide you with Omega-3 fatty acids. Not all salmon are the same. Some may have more nutrients than others based on how they grew. There are also some fish that are more exposed to dirt and pollution.

Learn how

To adjust the portions of your food. Even if you eat skinless chicken breast for weeks, it may not be enough to sustain the amount of protein that you need or you may be consuming too much. You need to know how much you can consume in a day and make some changes accordingly.

Do not

Waste your eggs. This was already mentioned earlier. The egg yolks can also provide you with some nutrients that you will not get from the egg whites alone. Remember that the cholesterol that the yolks have will not have any effect on the cholesterol level of your blood.

The low-carb

Diet will hinder you from building strong muscles so if your main goal is to form big and strong muscles, you need to find a better diet plan that will fit your needs.

You can

Eat Jell-O for dessert. If you want to find a healthy dessert that will satisfy your sweet tooth, stick to gelatin they are fun to make and they taste amazing too. You can also boost your tendons this way.

With these right tips to follow, you will not only grow a stronger groin muscle, you can have stronger muscles all over your body. It is true that the food you eat will help you grow muscles accordingly.