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Stability Ball Hamstring Curl

Stability Ball Hamstring Curl

An excellent exercise for your hamstrings with no weight.
Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.
Lift your hips up off the floor. Press your heels into the ball for additional stability. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades.
Exhale and gently bend your knees and pull the ball toward your hips. Your toes may point away from your body in this movement. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.
Inhale and slowly press the ball away from your hips until the knees are straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat.
 

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Squat with Resistance Bands

Resistance Band Squat

The squat is a compound, full body exercise that trains primarily the thighhips, and butt,  as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs, as well as developing core strength.

Squats with resistance bands offer many options and are super effective. You can do bands squats with arms up, arms down, connected to the bottom of the door and so on. If you are used to heavy squats with weights, you will LOVE squats with bands. The pain in your knees and back will be considerably less.

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Stability ball hip crossover

Stability Ball Hip Crossover

The stability ball hip crossover increases rotational strength of the midsection. The exercise targets the core, hips, and lower back while also improving balance and stability.

Lie flat on back with arms outstretched to your sides. Bend your knees to 90 degrees and prop your lower legs on the ball.

Exhale and gently roll your legs to one side in a controlled manner. Pause, and then slowly roll to the opposite side as you inhale. Repeat.

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Hip Rotator Stretch

Hip Rotator Stretch

This hip rotator stretch is great  for our hips. If you sit at work for long periods of time, hip flexors and rotators can become tight, and gluteal muscles become weak.

How to do it:

  1. Lie on your back and cross your left leg over the right so that your left ankle is laying across your right thigh. Contract your abs to flatten your lower back into the floor.
  2. With both hands, reach down and grab the back of the right thigh.
  3. Pull your right thigh and knee toward your chest.
  4. Hold this position and repeat with the other leg.

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Lying Hamstring Stretch

Lying Hamstring Stretch

After Knees to the chest and roll, we can continue taking care of our hips and hamstrings. First, stop rolling.

Fully extend one leg while keeping the other close to the chest with both hands. Keep your hips level and your lower back down on the floor.

Inhale. Slowly straighten your knee, grabbing the back of your leg with both hands while keeping both hips on the floor.

Exhale. Stretch to the point of soft discomfort, not to the point of pain. Never bounce. Try to keep both legs as straight as possible. To reduce the intensity, bend the knee of the lifted leg.

Hold a few seconds and repeat with the other leg.

 

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