At-Home Workout Routines: Workout the Hamstrings

This lesson is part of the series: At Home Workouts - Lower Body, At Home Workouts - Full Body

Tone and sculpt your legs while learning how to use the Swiss ball. In this video tutorial, Derek introduces the medicine ball to specifically isolate the leg muscles. With the exercise ball, Derek demonstrates the best routine to workout your hamstrings, the leg curl. Step-by-step Derek tells his fitness models when to squeeze the hamstrings and when to release the ball. To get best results, Derek says, ""focus on the squeeze; the key is the squeezing and the full range of motion."" Work up to 3 sets of 15 reps. Make sure to stretch after doing the exercise. Once you workout a muscle group, it is important to stretch to prevent injuries in the future.

Since stability balls have to be stable, you are also using your whole body to do this exercise. Derek points out several variations of this exercise that can be substituted to match any level of fitness, whether you are a beginner, intermediate or advanced. The last half of the video Derek gets more specific and asks the fitness models to practice touch training, placing a hand on the muscle that's working to engage the mind as well as the body.

Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru."

As a personal lifestyle fitness guru and trainer, I have had the good fortune to work with some of Hollywood’s hottest celebrities (John McEnroe, Demi Moore, Maria Shriver, Tatum O’Neil, and Michael J. Fox) and most recently, I got the opportunity to serve as both host and executive producer of Urban Fitness TV on the Fit TV channel. After working with an extensive list of high performance athletes, high fashion models and actors who have little time to work out, but still have to look as if they live at the gym, I created the ‘focus touch’ visualization technique that can boost the effectiveness of any exercise. This technique is part of the Body Noble Method, which is a safe,...

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