When I was in high school, a few of my girlfriends were longtime gymnasts. So they had great arms, tight abs, amazing calves. But the one body part that I really coveted, back before I knew what the hell I was doing with this whole "exercise thing," was their hamstrings.
When they wore jeans the hamstrings popped juuust right - and then dipped inward at that precise spot where leg meets glute. Yep, they had the kind of hamstrings that form-hugging jeans were made for.
Fast forward many years, and I am still nowhere near coordinated enough to be a gymnast. But I DO know what kind of work it takes to get those hamstrings.
Which brings us to Monday's Move: Resistance Ball Hamstring Curls.
There are lots of ways to work the hamstrings: Deadlifts, curls on a seated or face-down curl machine, curls with a TRX strap, etc. My preferred method, though, is curls using the resistance ball. Why? Because I feel every rep, and the mere act of balancing the ball as I roll it in ensures proper form. No cheating! So give it a try...
The Move: Resistance Ball Hamstring Curls
The Technique: Lay down on a mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep them raised as you user your hamstrings to roll the ball in toward your Badass. With control, and with hips raised, roll it back out. That's one rep. Aim for 15 to 20 reps, and up to 40 as you get stronger.
Incorporating It: Do a hamstring-focused leg workout that includes:
- Resistance Ball Hamstring Curls
- Deadlifts
- Dumbbell hamstring curls: Place a heavy dumbbell between your feet, and grip it with your feet (a partner helps to set the bell in place). Slowly curl the dumbbell up, squeezing the hamstrings, and then lower it back down until your shins are parallel to the floor. Do 15 to 20 reps.
- Standing leg curls: Do 15 reps, starting with the right leg. Use slow, controlled movement.
Switch to the left leg for 15 reps.
Coming Wednesday: Butts and Guts 101...
