Core, Core, Core, Core and more core, then train for muscle endurance:
Here are 3 easy at home training tips I learned at rehab:
* I really improved my endurance by working on isometric squats. holding in position for sets of 1 minute with a 8# medicine ball. Hold the ball center, left and right. This helps build muscles endurance, plus strenght. I learned these in rehab last fall for my knees. Low impact on the joints too.
* stand on one foot. have a person put a green theraband (you can get one at any PT center. Most will give or sell to you for a couple of dollars) or something preferable elastic. Have the person work around in a circle lightly pulling you down, left, right. Work to keep balance. The idea is not to pull you over. This is excellent for core, balance and all the leg, ankle and calf muscles.
* tie a theraband around your ankles so your feet are together. Start in a standing position and step as far as you can comfortably to the left (or right) and squat as you step (sideways lunge), as you stand, bring your other leg to the center slowly. Go across for 5 steps and then back leading with the opposite leg. Do 5 sets. You can modify depth of squat to suit. Add a medicine ball for addtional intensity. In addition to quads and hamps, it help ad/abductors and core.
no wonder you have kevlar in your belly!