This is one of my favorite hamstring exercises, and it's a lot harder than it looks (esp the second one)!!!
1. Laying on ground with arms/hands at sides (preferably on mat) with feet/calves on stablity ball about shoulder-width apart. Slowly lift hips/pelvis off ground (and maintain position), bring feet and ball in towards you SLOWLY. Key is to dig heels into ball, so feet are flexed. This keeps the hamstring muscles flexed the entire time. Make sure you roll back out ENTIRELY to complete one repitition, otherwise, you might feel a cramp!
2. Variation of #1: Same position as above, only stick one leg straight up in air. Other leg is on ball, IN CENTER. Do same exercise as above SLOWLY, 2 sets of 15-20 reps on each leg.
No comments:
Post a Comment