As a fitness junkie, when my hamstrings are sore, I feel accomplished. For many people, hamstrings (the back side of your thighs) are one of the hardest areas to tone. Sure, you could do about a million Romanian Dead Lifts and run the risk of bad form and lower back injuries OR you could add this to your weekly fitness regimen (or lack thereof) and enjoy the soreness/results with me! The simple movements in this series are incredibly effective but you must always remember to engage your core – tighten that tummy, pull your bellybutton to your spine and tucking your pelvis.
*Consult your physician before beginning any fitness or exercise regimen.
Straight Leg Lifts
Begin by lying in prone position (on your belly), you can prop your upper body up on your forearms or lie fully on your mat. Place your feet on the edges of your mat. With straight legs and engaged core, squeeze your booty and lift your quads off the floor. Return to start slowly and with control. Repeat for 1 minute, then pulse at the top.
Pro-tip: Keep your feet wide to feel the booty burn!
Single Straight Lift
Remain in prone position but bring your legs together in the middle of your mat. Curl your left toe under and keep your left leg slightly bent. Your right leg is fully extended and lengthened as long as possible with a pointed toe. Lift and lower your right leg with control for 1 minute, then pulse at the top for 30 seconds. Repeat on your left side.
Pro-tip: Keep your legs close together, do not let your lifting leg drift outward!
Frog Lifts
Remaining in prone position (propped on forearms or flat), pull your knees outward and bring your feet together, pointing toward the ceiling. With your core engaged, lift your quads off the ground and squeeze your glutes. Continue this movement for 1 minute, then pulse at the top for 30 seconds.
Pro-tip: Keep your feet pointed upward, don’t let them fall toward the floor.