Hamstring Exercises Without Weights

Hamstring is a term used to describe a group of muscles that are located in the back area of the thighs. Although exercise is the key to strengthen the hamstring muscles, it does not always mean hitting a state- of-the-art gym. You can tone up your posterior thigh muscles even without using weights. The following Buzzle article suggests some stretching routines for strengthening the back of your thighs.

Hamstring Sitting Stretch
Start this exercise, by first sitting on the floor, in such a way that both the legs are straight. Without bending the knees or the back, lean forward. Keep on leaning forward until you experience a tolerable stretch in the knee. Be in this position for 10-15 seconds. Repeat this procedure for 3 to 4 times daily.

Hamstring Standing Stretch
This is a variation of hamstring sitting stretch, in which you have to stand, instead of sitting. Start this exercise by first standing up straight. Now, move your left leg forward and put all your body weight on the right leg. You can bend your right leg slightly, but make sure that your left leg is straight and not bent at the knee. Keep the hands on your left leg and then lean forward in the hip area. In this position, your hips will be away from the front knee (left leg) and you will experience a mild stretch. Be in this position for 20 to 25 seconds. Return to the normal position and repeat this procedure for the right leg.

Supine Hamstring Stretch
To do this exercise, you need to first lie on your back with your legs straight. Lifting the right leg, hold the thigh with both hands and pull it in the direction of your chest, with the knees slightly bent. You will feel a stretch in the thighs. Be in this position for 10 to 15 seconds. Come back to your original position and now raising the left leg, repeat the procedure.

Exercise Ball Hamstring Curls
This form of exercise involves use of an exercise ball. Begin this exercise by first lying on the back. Now, keep the feet on the exercise ball in such a way that only the heels touch the ball. When in this position, ensure that only the head, shoulder and the upper back are all touching the floor or the mat and rest of the body is in mid-air. Basically, this is a bridge like position where only the upper back area is in contact with the floor. Now roll the ball in your direction so that soles of your feet come in contact with the exercise ball. Return to your original position by rolling the ball in opposite direction, away from your body, with legs stretched. Repeat this procedure, say 10 to 15 times daily to have a positive impact on your thigh muscles.

Lying Hamstring Curls With Exercise Ball
Start this exercise by first lying on the back, with the exercise ball placed in between your legs. Ensure that your hands are lying under your head. Holding the ball using your legs, apply pressure on the ball. In this position, bend your knees, lift the ball and bring it in contact with your butt. Slowly, stretch the legs, so that the ball touches the ground. Daily 15 to 20 repetitions or as long as you are comfortable doing it, is necessary to tone up your thigh muscles.

These exercises when done on a daily basis also help to reduce fat on the legs and improve their appearance. Indeed, these exercises provide an easy way to get those sexy looking legs.

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