Exercises that Focus: Hamstring, Inner Thigh and Abdominals
These exercises address some of the common lower body weaknesses we develop as a result of everyday repetitive movements done wrong (that is, sitting improperly with legs rotated out, feet tucked, back arched, abs stuck out, shoulders slumped, and chin forward). Perfect the earlier exercises first to optimize your workout as they are in a planned sequence.
- Inner Thigh Squeeze with Big Ball
- Inner Thigh Squeeze with Big Ball: Lift
- Big Ball Press Up
- Torso Curl with Big Ball
- Hamstring Pull In (with Big Ball)
Inner Thigh Squeeze with Big Ball
Position
- Lie on back
- Separate calves on top of the ball at 10 o’clock and 2 o’clock positions
- Keep feet parallel
Action
- Squeezing from the inner thighs (not the knees), squeeze into the ball
- Slightly release, while keeping the tension on the ball
Tips
- Keep legs no more than shoulder width apart
- Slightly rotate thighs inwards
- Focus on “Dime” and “Zipper”
Inner Thigh Squeeze with Big Ball: Lift
Position
- Be sure to check for your “Me” posture before beginning
- Lie on back with calves at 10 o’clock and 2 o’clock on the ball
- Keep feet parallel
Action
- While gently squeezing the ball – slowly lower and lift the spine, one vertebra at a time
Tips
- Keep your legs no more than shoulder width apart
- Pulling in from below your knees, slightly rotate thighs inwards
Big Ball Press Up
Position
- Lie on back
- Hold ball between ankles
- Keep weight of legs over torso
- Place hands down at sides
Action
- Extend legs to ceiling while squeezing inner thighs
- Continue squeezing inner thighs while pulling knees towards chest
- Repeat a few times
Tips
- Inner thighs should be engaged throughout this exercise
- Visualize pressing heels to ceiling during extension
- Keep core in position – “Dime” and “Zipper” engaged
- Form is everything in this exercise!
Torso Curl with Big Ball
Position
- Lie on your back with the feet (relaxed) on the ball
- Hands behind the head
- Think of the “Me” posture points
Action
- Slowly lift the torso, maintaining good posture and alignment till you feel the center
- Slowly lower torso until you feel as if you are going to lose good posture and alignment
Tips
- Keep feet relaxed
- Stay within your Range of Motion: only go as far as you can while comfortably maintaining posture and alignment
Hamstring Pull In (with Big Ball)
Position
- Lie on your back
- Place calves on top of ball, keeping feet parallel
- Hands at sides, parallel to the body
Action
- Elevate up from the bottom of the spine
- Focus: isolate by using the hamstring muscles and buttocks to pull ball in towards your butt
- Elongate back out
- Repeat
Tips
- Keep calves and feet relaxed
- Keep shoulders relaxed and down
- Don’t use hands or arms to lift – keep them loose
- Always “think” from your core: maintain good “Me” posture