Hamstring Exercises

No doubt about it, summer is finally here — skirts, swimsuits, shorts and sandals. What do all those clothes have in common? Bare legs. For the next few months, it's all about your legs. And what's the specific area most that women worry about? Their thighs, of course! So let's look at exercises that tone and strengthen our thighs, or hamstrings.

Many people immediately think squats and lunges are the perfect leg exercise. Sure, those are great for lower body toning. But it's our quadriceps — the legs' larger and usually stronger muscle group — that tend to do most of the work during squats and lunges. So, for fabulous, balanced definition in the legs, you need to specifically target the hamstrings. Here are a few exercises to get you started.............

Dead Lifts

Grab a pair of hand weights and place them in front of the legs. Stand with your feet shoulder-width apart with your knees slightly bent. Keeping the spine in line from the head to the tail bone during the entire exercise, hinge forward at the hips. Bring the weights down toward the feet and then back up to start. Legs stay stable throughout.  This exercise can also be done with a barbell.

Shoulder Bridge Dips

Start in a strong shoulder bridge position. Ankles, knees and hips should all be in line. Bring the hips down to the floor (just tap, don't rest) and back up to start. Squeeze the glutes and hamstrings at the top. For a more challenging exercise, put your feet up on a step or stability ball (legs will be straight when using the ball).  Make sure you are engaging your core throughout!

Shoulder Bridge Leg Curls on a Stability Ball

Again start in a shoulder bridge position. This time your feet are up on the stability ball, hip distance apart. Dig your heels into the ball. Roll the ball in toward your glutes and then back to start. Try to maintain a nice bridge by keeping the spine in line and your abs which should be engaged.

Repeat all these exercises for at least one set of 8 to 15 repetitions. Then add sets, up to three, when you're ready.

Including these hamstring exercises in your workout regimen will definitely take your legs to the next level. And, if you're also doing squats and lunges, you'll be doing yourself a huge favor by balancing the muscular strength between the quads and hamstrings. Your everyday squat and lunge exercises will be easier and more effective. And, you'll reduce the risk of knee injury by properly training the entire upper leg to stabilize the knee joint. So, get ready to show off those shapely legs this summer!