Your abdominal muscles and your hamstrings, which are the muscles in the back of your legs, are both involved in flexion. The abdominal muscles flex your spine, and your hamstrings bend your knees. Toning these muscle groups improves your physical appearance while preventing injuries. Strong abdominal improve your posture and protect your back, while strong hamstrings improve athletic skill and protect your knees. With a bit of creativity, it's possible to work both muscle groups at the same time.
Sliding Curls
Certified trainer Bret Contreras demonstrated some unusual but effective exercises to "Test Nation" magazine readers. The first requires a resistance band, a slide board or a towel on a slick wooden or linoleum floor. Secure the resistance band to a stable object. Face the attachment point and walk a few feet back. Straighten your legs, attach the other part of the band to your ankles and lie supine with the slide board or towel beneath your feet. Slowly slide your legs toward your body and bend your knees. Simultaneously lift each vertebra from the floor and form a spinal bridge. Straighten your legs as you roll each vertebra back to the floor. Perform 10 repetitions. This is a hamstring exercise, but your deeper core muscles keep your spine centered throughout the movement.
Drag and Crunch
Multi-purpose exercises train your body to work as an integrated unit, and provide a time-efficient approach to total-body toning. The drag and crunch works your hamstrings and abdominal muscles. Lie supine, placing a barbell plate under your right foot. Place both of your hands behind your head to support your neck, and keep your left leg extended along the floor. Inhale to prepare for the exercise. As you exhale, bend your right knee, dragging the weight along the floor and simultaneously lift your upper torso to perform an abdominal crunch. Use control when returning to the starting position. Perform eight repetitions on each side.
Plank and Curl
An American Council on Exercise sponsored study found that the plank is one of the most effective abdominal exercises, but since it does not have any movement, some people find it boring. Adding a leg curl to the plank provides variety. Place a resistance band around your ankles, and assume a prone position with your legs extended. Bend your elbows and support your body on your toes and forearms, creating a straight line from the top of your head to the base of your spine. Draw your belly in, and slowly bend your right leg, bringing your heel toward your buttocks. Straighten the leg with control. Perform 10 repetitions, take a brief rest and repeat the exercise with the other leg.
The Tree Climb
The tree climb is a Pilates-evolved exercise that lets you stretch your hamstrings while you work your abdominal muscle. Lie supine with your left knee bent and your left foot flat on the floor. Straighten your right leg, and raise it so that your foot is perpendicular to the ceiling. Placing both hands behind your right leg, contract your abdominal muscles, flex your upper torso and walk your hands up your leg, as if you were climbing a tree. Take four counts to climb up and four counts to climb down to the starting position. Perform eight repetitions on each leg.
Member Comments