Your hamstrings are the muscles that run along the back of your upper legs and connect your hips to your lower legs. Strengthening your hamstrings may help prevent the development of low back discomfort and postural imbalances. Some body weight exercises can be performed in a gentle manner and allow you to adjust the level of difficulty. As you become comfortable with these exercises you can alter your body position or add resistance to increase the challenge.
Lying Leg Curl
Lie face down on the floor with your legs extended out straight. Fold your arms on the floor and rest your chin on your hands. Bend your right knee and lift your right foot up toward your hips while keeping the front of your right thigh against the floor. Slowly lower your foot back down to the ground in a controlled manner and repeat the movement with your left leg. As the exercise becomes easier, use ankle weights to increase the level of difficulty.
Standing Leg Curl
Start in a standing position with your feet hip-width apart. Begin with your legs straight, but avoid locking out your knees. Bend your right knee and lift your right foot and lower leg up toward your bottom. Smoothly release your foot back to the starting position -- avoid pushing it off the floor as you move into the next repetition. Perform your desired number of repetitions and then repeat the exercise on your left leg. Similar to the lying leg curl, use ankle weights when you are ready to progress.
Hip Bridge
Lie on your back with your knees bent and your feet placed on the floor, hip-width apart. Throughout this exercise, focus on keeping your knees in line with your hips, and your feet in line with your knees. Avoid letting your knees move in toward one another. Place your arms along the floor by your sides. Tighten your abdominal muscles and lift your hips and torso up toward the ceiling until you are resting on your shoulder blades. Create a straight line from your knees to your chest. Return back to the starting position. To increase the difficulty, start with one leg on the floor and one leg extended out straight.
Leg Push
Place a 4-inch high step platform -- or another raised surface -- in front of you on the floor. Position your right foot in the center of the platform with a bend in your knee. Put your weight on your right leg and press down through your right leg and lift your body up as you straighten your right knee. Slowly lower yourself back down, keeping your weight on your right leg. Repeat your set number of reps on your right side and repeat the exercise on your left side. The leg push can be progressed by increasing the height of the platform or by holding dumbbells in your hands.
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