1. The Total Workout
An elliptical trainer provides a workout for the entire body. This machine is a cross between a bicycle, a rower and a step machine. A fast ride on an elliptical can get the heart rate up to an aerobic state in minutes. All the muscles of the legs and buttocks go into action. With just a few minor adjustments, either while you're training or between sections, you can get some spot toning done on an elliptical machine.
2. Big Muscles Mass
The hamstring muscles are the big ones on the back of the thighs. Since we use the fronts of our legs to propel us while walking and running, the hamstrings often need a little concentrated workout to keep them tones. Sitting for long periods and working at a desk will weaken the hamstrings, so make sure that you begin any kind of routine slowly if you have not worked those muscles in a while.
3. Back up
Pedal the elliptical machine backwards to put the hamstrings into high gear. It will be difficult at first until you build them up. Stand straight and try to maintain the backwards pedaling for at least five minutes the first time you try. Add a minute each time you workout until you can do at least 15 minutes backwards and 15 minutes riding forward. Set a steady, even pace to get the best toning results. Pedal quickly at first to get the blood pumping, and then slow down for the duration of the ride.
4. Get up on Your Toes
Wear light, bendable shoes or get on the elliptical in your stocking feet. Get a good grip on the handles and stand up on your toes, using the balls of your feet to push the pedals of the elliptical trainer. You'll feel the pull in your hamstrings. Use your arms for balance and do not push with your arms. If you can, let go of the handles and ride the elliptical just using your legs in this way.
5. Stop in the Name of Love
Stop the backwards motion or the toe pedaling if you feel any strain in your hamstrings at all. A pulled muscle can have a trickle effect, causing pain in your lower back and your pelvic area. Warm up before training on the elliptical with slow, sustained stretches. Bend over and touch your toes, holding the position for at least 10 seconds. Do not bounce when you stretch. If you feel tight and sore after working the hamstrings, go for a message and tell the therapist to concentrate on the hamstrings.
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