The limbs can be protected against injuries and the legs can be stronger if you practice hamstring exercises without the use of weights. We will talk about this issue in the following text. The back area of the thighs is the place where muscle group called hamstring is placed and strengthening of these muscles has been a problem for many people, since they are unsure about the way in which these muscles can be made stronger. Expensive machines are not required for strengthening hamstring muscles. They can surely be helpful, but they are very expensive, which may be a problem for most people. There are good news since these muscles can be stronger with some exercises that require no weights.
Exercises at Home
Exercises we are talking about may be very beneficial on your body since they can reduce the time associated with recovery of hamstring injury and improve the hamstring flexibility. To do the exercise called hamstring sitting stretch, you need to sit on the floor with legs placed straight, then you should bend forward, but do not bend your back or knees. Continue stretching until you reach the furthermost point and remain in this position for ten to fifteen seconds. Remember to do this from three to four times during the day.
Hamstring Standing Stretch
This exercises is not done while sitting but standing, and in the starting position, stand straight and then try to move the left leg, while the right one suffers the weight of the body. Remember that the left knee cannot be bent but it needs to be straight. Then lean forward with hands placed on the left leg and this position will produce certain stretch due to the position of your hips. Remain in this position for twenty to twenty five minutes and once you regain normal position, do the same with the right leg.
Supine Hamstring Stretch
Runners will mostly benefit from this exercise, which is done while lying on the back and with legs placed in straight position. In this position, the right leg needs to be lifted, while the thighs need to be pulled towards the chest with both hands. During this stage, the knees need to be bent slightly. For 10 to 15 seconds stay in this position, which will produce stretch emotion, and do the same for other foot once you return to normal position.
Lying Hamstrings Curls with Exercise Ball
This exercise is done while lying on your back, with hands behind head and ball between the legs. Place pressure on the ball, bring it in the air and touch the buttocks with it. Then start to straighten the legs slowly and place the ball on the ground. Do this exercise from fifteen to twenty times a day for good results. By doing these exercises the fat on the legs will be reduced and they will be more attractive.