Toning muscles doesn't require a gym membership. You can strengthen muscles, such as your hamstrings, without expensive equipment. Hamstrings are a fundamental part of many daily activities. Receiving training and guidance from a professional is important, however. Proper technique prevents injury. Discuss these, or any, exercises with your doctor before trying them, and ask a personal trainer about a balanced exercise regimen.
Understanding Hamstring Mechanics
Understanding how and when the hamstring muscles work can help you determine what movements involve this area. Your hamstrings pull your lower leg back, bending your knee and bringing your heel toward your buttocks. You use your hamstrings to walk, run, ride a bike and jump. Performing these exercises, which do not require a gym membership, can strengthen your hamstring muscles. In addition to muscle-building work, stretching your leg muscles is important for maintaining flexibility and muscle balance. Stretching the muscle groups you work out can also keep them from stiffening up the next day.
Static Hamstring Contraction
A wall or the floor can provide ample resistance for your hamstring muscles. Contracting your muscles against a force that doesn't move is considered a static contraction. Lie on the floor with your legs stretched out in front of you. Alternately, sit in a chair with your knee slightly bent. Slowly begin to press your heel into the floor, holding the pose when you reach maximal pressure. Relax your muscles for five to 10 seconds and repeat the exercise up to 10 times. Switch legs, performing up to three sets, depending on your muscle endurance.
Bridge Pose
Bridge poses, or hip raises, also strengthen your hamstring muscles. In addition, they target your gluteal and core muscle groups. Lie on your back on the floor. Bend your knees and place your feet hip-width apart. Keep your arms down by your sides for balance, palms facing the floor. Slowly pull in your navel as you exhale and rock your pelvis up off the floor. Bring your hips up so your legs and torso create a straight line. Your weight should be in your shoulders and arms, not on your neck. Hold the pose for three seconds and come back to the starting position. Perform 10 to 20 repetitions.
Resisted Hamstring Curl
Hamstring curls can be performed while standing or lying on your stomach. Add resistance with an exercise band attached to a fixed object, like a chair leg, or have a partner hold a towel around your heel. Your partner adds pressure, forcing you to overcome this resistance to complete the muscle contraction. While standing, hold the back of a chair. Loop the resistance band around a leg and the back of your ankle. Keep your back straight while you bend your knee, pulling your heel up and back. Perform up to 10 repetitions and up to three sets. This exercise can also be performed while lying on your stomach. A partner can apply resistance with a towel, or you can use an exercise band.
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