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Goodbye B Thigh! – Hamstring Press

July 20th, 2009 No Comments

Goodbye B Thigh! – Hamstring Press

“Breaking Down The Workout” — By Francesca Meccariello 

Let’s face it we’d all love a natural perky butt. We want to get rid of the B-Thigh. That would be where your butt starts to blend with your hamstrings. The exercise I have chosen this week is a stability ball hamstring curl. This exercise is not isolated only to the hamstrings. By using a stability ball you must also engage your core and it will help strengthen your glutes, hamstrings, calves and lower back.

The Set Up:

  • Lie face up on the floor with the your heels on the stability ball
  • Arms by your sides

The Hamstring Curl (3 sets of 15)

  • Engage your abdominals
  • Lift your body up into a bridge that forms a straight line from shoulders to feet
  • Keeping your hips up pull the ball in toward your butt using your heels
  • Let the ball roll back out straightening your legs
  • Remain in the bridge (hips up) for desired repetitions
  • Advanced – do it with one leg lifted off the ball for desired reps the switch legs.

Form:

  • Maintain a straight line from your shoulders your feet and stabilize before you begin.
  • Exhale as you straighten your legs

Alternatives to the Swiss Ball:

  • Wood floor –  use a towel under your feet sliding it in and out. 
  • Carpet – put magazines under your feet.

Be sure to stretch your hamstrings and calves afterwards

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