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By December 16, 2010 0 Comments

12 Days of Amazing Moves! Day 4: Hamstring Push and Pull

Hey everyone! We’re at day 4 and the feedback has been great! Let’s keep it moving!

Today’s move was hard to name creatively because it’s simple, but dynamic. This move is great for tightening and toning your hamstrings and glutes, as well as engaging your core for balance and strength. Here goes!

Hamstring Push and Pull

Materials Needed: Stability Ball

Muscles Targeted: Hamstrings, glutes, core

Hamstring Push and Pull Step 1

Begin on the floor with your feet propped up on the ball, right above your ankles.

Hamstring Push and Pull Step 2

Lift your torso and hips off the ground, bringing your body in a straight line. Balancing most of your leg weight on the ball.

Hamstring Push and Pull Step 3

Pull the ball with your heels in towards your hips, still keeping them off the ground, hold for about 3 seconds. Push the ball back out to step 2, but keep your hips up and core engaged. Your hips/glutes should not touch the floor until the set is over.

Continue to push and pull, in and out for about 10 reps. Don’t hold your breath! Remember to breathe in and out during each push and pull.

That’s it for day 4! Thanks for reading!

Be Renewed!

Posted in: Featured, Lower Body, Workouts

About the Author:

Renisha James is a Personal Trainer with an unquenched passion to help those around her to be fit and healthy.

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