Bending your legs with a single dumbbell
Tools: A light to medium scale (dumbbell).
How to do it:
Lie on a bench, holding a dumbbell between your feet.
Stretching the legs completely, holding the hips close to the seat.
Slowly bend your knees, pull the weight towards the buttocks. Tighten the hamstring when reaching the highest point.
Lower the dumbbells slowly and control closely.
Repeat 12 - 15 times, 3 - 4 sets.
Tight legs with resistance bands
Tools: Resistance bands tied to fixed objects.
How to do it:
Lie on your back with a rope tied to your ankle and your other end fixed to a sturdy object.
Stretch your legs and tighten your abs.
Bend your knees slowly to pull your feet toward your buttocks, feeling your hamstrings at work.
Hold for a second at the contraction point, then extend your leg back.
Do 15 - 20 reps, 3 - 4 sets.
Deadlift with dumbbells
Tools: Weightlifting.
How to do it:
Stand up straight with your feet shoulder-width apart, and weigh in front of your toes.
Bend down, bend over and hold the bar (the hand is slightly wider than the shoulder).
Tighten your abdomen, keep your back straight, push your heels and hips up to stand up, lift weights.
Lower the dumbbells by pushing your hips back, keeping your back straight.
Repeat 6-8 times, 3 - 4 sets.
Push up your hips with dumbbells
Tools: Weights and exercise chairs.
How to do it:
Sit on your back on the edge of the chair, placing a dumbbell on your hips.
Bend your knees and feet firmly on the floor, hip-width apart.
Gently lift your abs and push your hips up, tightening your glutes and hamstrings when reaching the top.
Lower your hips slowly, avoid touching the floor.
Repeat 12 - 15 times, 3 - 4 sets.
Tving hamstrings with a stable ball
Tools: Exercise ball (yoga ball or stabilization ball).
How to do it:
Lie on your back with your heels on the ball, your hands on both sides to keep the balance.
Lift your hips off the ground, forming a straight line from your shoulders to your heels.
Bend your knees to roll the ball towards you, tighten your hamstrings, and keep your hips in a high position.
Stretch your legs to roll the ball away, returning to the starting position.
Repeat 12 - 15 times, 3 - 4 sets.
One-legged bridge
No tools needed.
How to do it:
Lie on your back with one leg bent, the other leg stretched straight out to the sky.
Push your heels into the ground, lifting your hips off the ground.
Keep your body in a straight line from your shoulders to your knees.
Tighten your glutes at high points, then slowly lower them.
Do 12 - 15 reps per leg, 3 - 4 sets.
One-footed deadlide
Tools: Singles (dumbbell) or warm weights (kettlebell).
How to do it:
Stand on one leg, holding dumbbells with your hands.
Bend your hips forward, extend your back legs out behind you and lower the dumbbells to the floor.
Keep your back straight, abdominal muscles tight, focus on your heels.
Stand straight back by hanging your buttocks and hamstrings on your pillar.
Repeat 8-10 times per leg, 3 - 4 sets.
