Your hamstrings, the muscles that run along the back of your thighs, are responsible for extension of the hip joint. A lifestyle with hours and hours of sitting down can leave your hamstrings weak and under-worked, leading to postural imbalances at the hip joint that can cause back pain. Using a stability ball allows you to efficiently work your hamstring muscles. By taking a few minutes three times a week to strengthen your hamstrings, you can tone your legs while reducing your risk of back pain.
Narrow Hamstring Bridge
The narrow hamstring bridge on the stability ball tones your hamstrings and abdominal muscles. Lie on your back with a stability ball at your feet and your arms at your sides. Place your feet on the stability ball so that both ankles and feet are resting on the top of the ball. Pull your belly button in toward your spine to activate your abdominal muscles. Press your heels into the ball and use your hamstrings to lift your torso off the floor until it's in line with your legs. Hold this position for one second, then slowly lower back down to complete one repetition. Perform three sets of 12 to 15 reps. For an extra challenge, try folding your hands over your chest to test your balance as you perform the exercise.
Wide Hamstring Bridge
The wide hamstring bridge challenges your hamstrings, abs and inner thighs. Lie on your back with your arms at your sides and the stability ball between your feet. Place your feet on the ball eight to 12 inches apart, and dig your heels into the ball. Pressing your heels down and together, use your hamstrings and inner thighs to lift your torso off the ground until it's in line with your thighs. Hold the position for a second, then lower your torso back to the starting position to complete one rep. Perform three sets of 12 to 15 reps.
Stability Ball Hamstring Curl
The stability ball hamstring curl targets your hamstrings and core. Lie on your back with the stability ball between your legs and your arms at your sides. Place both feet close together on the top of the ball, and engage your abs by pulling your belly button to your spine. Dig your heels into the ball and lift your torso. Without allowing your hips to drop, bend your knee to roll the ball a few inches toward your body, then roll back out to the tarting position to complete one rep. Perform three sets of 12 to 15 reps. Ensure your torso doesn't move over the duration of the exercise to effectively isolate your hamstrings.
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