Exercise of the Day!

iVillage Member
Registered: 04-01-2004
Exercise of the Day!
Sun, 09-16-2007 - 9:43am














Time Involved:





Baby Benefit:





--->
Single Leg Hamstring Flexion with Ball

Starting Position
Begin this exercise by lying on your back with a Swiss ball under your right or left heel. Your opposite foot should be off to the side of the Swiss ball and off the ground at approximately the same height as the foot on the Swiss ball. Place your arms straight out to your side for support.

Action
Lift your hips so that you create a straight line with your body. Do not use your arms at any point. Take the leg on the ball and bring the ball in towards your body using your heels. Keep your opposite leg straight, slightly higher than the ball. Reverse the movement and lower your hips back to the ground. Try 2 sets of 10-12 repetitions for each leg.

Special Instructions
When rolling the ball in towards your body, make sure not to lift your pelvis towards the ceiling. Your hips should stay in the same position - this will force you to use your hamstrings.

Muscles Worked: Hamstrings, Glutes

Time Involved: 5-6 minutes

Body Benefit: Tone up your lower body trouble zones

Photo Sharing and Video Hosting at Photobucket

 

Photobucket