Hi, my name is Katie Bowers with Expert Village
and we’re working on some leg strength training. I’m going to go ahead and lay down on my back.
The key thing about hamstrings is that it tends to be the area that a lot of women are
self conscious about. This is like where the cellulite shows up and you tend to start sagging
from the glutes all the way down. What we’re going to do is lifting the hips up to the
ceiling and squeezing. Squeezing your buns, holding that for a second. You’re going to
feel immediate tightness in the back of your legs as well as in your glutes. You just have
to keep repeating that because what you’re trying to do is give your muscles some memory,
so they’re holding themselves in place so you don’t have to do it all the time. So that’s
what we’re going to do. Laying on your backs, go ahead and going to lift up first. Now what
I have here is both legs, pushing off both legs, squeeze your abs, squeeze your glutes.
Hold that for a minute. Not a literal minute, we’ll say 10 seconds and then go ahead and
relax. Do that again. Lift up and hold 10 seconds again. Feeling that. So you feel that
immediately, it’s so tight. And then lower down. Now I’m going to start alternating,
doing this on one leg at a time. It’s going to get more challenging. This is always an
option. If you want to keep it modified and stay on both legs, you’re perfectly welcomed
to, this is your workout. So I’m going to go ahead and do it on one. Lift and hold.
Two. Now we’re going to cut the time in half only holding this for 5 seconds and lower
down. 1, 2, 3, 4, and 5. With your foot placement you can just cross the leg over, or you can
lift it straight up to the ceiling, I think it’s just personally easier if you lift the
leg straight up. But some like think it’s a little easier to rest the leg across your
other leg, so either way is fine. But you’re going to start to feel it really tight. It’s
going to tighten after a while. Again, 3 sets of 15. Maybe make your third, your second
or third set with the single leg if you can do it. If not, do all 3 sets with both feet
planted. Even lift up off onto your toes. So you can see now I’m flexing my calves.
So I’m up on my toes, squeeze and hold it 10 seconds and lower. Up on your toes, squeeze,
lift, hold up on your toes and then pulse it. Pulse it when you get to that 15th one.
So you go 8, 7, 6, 5, 4, 3, this hurts, 2, and 1 and relax.