Start this exercise by lying on the floor with your legs stretched out in front of you and your heels resting on top of the Swiss ball. Although your legs are fairly straight, keep a slight bend in your knees. Rest your arms by your sides next to your body. Keep your toes pulled back throughout this entire toning exercise.

Now lift your butt up off the floor, holding your stomach in and maintaining good balance. Slowly roll the ball in towards you until your knees are above your hips then slowly roll the ball back out so your legs are almost straight again.

If you are a beginner, rest your butt back on the floor in between repetitions. Repeat the above movement 8-10 times in total, for 3 sets.

If you are more advanced, do not lower your butt back on to the floor in between the reps, rather keep your butt raised high and roll the ball in and out for 15-20 reps, for 3 sets. Focus on keeping your butt very high throughout this exercise and don’t be tempted to sag down. If you can’t hold it up for this long then decrease the number of reps.

To further increase the challenge, take your arms off the floor and hold them up above your chest. This way you are not using them to help you balance or stay up off the floor.

Tip: By pushing your heels into the ball as you roll in and out, you are working harder on your hamstrings.

After performing these hamstring toning exercises, ensure you stretch well. The most effective way to stretch your hamstrings is to lie on your back with your knees bent at a right angle and your feet flat on the floor. Now extend one leg staight up in the air and hold behind the thigh with your hands. Pull back with your hands until you feel a sufficient enough stretch in your hamstrings and hold the stretch here for 60 seconds. Repeat with the other leg. Come back up to sitting, legs outstretched, and give both legs a good shake.

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

Hamstring Toning Exercises

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