The hamstrings are a large muscle group on the back of the upper legs. You activate them when you bend your knees and your heels come toward your butt. Because the hamstrings are a prominent muscle group, cellulite has a tendency to be visible when it rears its dimpled head. To prevent it from building up, you need to prevent weight gain and keep the hamstrings toned with specific exercises.
Step 1
Keep your caloric intake under control. Do not overeat and avoid foods that are high in fat and sugar. Stick with foods that are high in nutrients, like fruits, vegetables, whole grains and lean meals.
Step 2
Drink eight to 10 cups of water daily instead of liquid calories. This can help flush toxins from your system and it can also keep your body well hydrated. Avoid beverages like soda, alcohol and coffee.
Step 3
Use a barbell to do stiff legged deadlifts. Place a barbell on the ground and load it with a moderate amount of weight. Stand behind it with your feet in a shoulder-width stance. Bend at the hips and grab the bar with a slightly wider than shoulder-width grip. Stand all the way up, then lower the bar back towards the ground. Stop when the plates are just above the ground, and stand back up. Continue for 10 to 12 reps and do three to four sets.
Step 4
Stand behind a bench to do step-ups. Hold onto dumbbells and place your right foot on the bench. Press your weight onto your right foot and lift your body up into the air. Keep your left leg straight and let it trail behind you for balance. Lower your weight back down to your left foot and repeat. Perform 10 to 12 reps, switch legs and do three to four sets with each side.
Step 5
Hold dumbbells in your hands and do alternating lunges. Stand with your feet together and let the dumbbells hang down at your sides. Step forward with your left foot and bend both knees. Your front knee should form a 90-degree angle and your back knee should be about 2 inches above the ground. Stand back up, bring your feet back together and step forward with your right foot. Keep alternating until you've done 10 to 12 reps with each foot. Do three to four sets.
Step 6
Come onto all fours to do butt kicks. Place your hands directly under your shoulders and your knees directly under your hips. Extend your right leg straight behind you and touch your toe to the floor. Lift your leg up as high as you can while you bend your knee and bring your heel toward your butt. Lower your leg back down, stop your toe about 2 inches above the floor and repeat for 10 to 12 reps. Switch legs and do three to four sets for each side.
Step 7
Keep your weight down by doing cardiovascular exercise. Do something that puts more emphasis on the hamstrings, like hill running, stair stepping, swimming or hiking. Do cardio for at least 45 minutes.
Step 8
Do your weight training exercises in the order they appear, three times a week, every other day. Do cardio three days a week on the days you don't do weight training.
Things You'll Need
- Barbells
- Dumbbells
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