How to Get Smaller Hamstrings

Power walking supports lean hamstring muscles.

The hamstring muscle group, located on the back thigh below the buttocks and above the back of the knee, consists of three muscles: the semitendinosus, the semimembranosus, and the long and short heads of the biceps. Reducing muscle mass and maintaining tone and strength in the hamstring region may be possible by adjusting the diet and by changing workout routines that support slow-twitch muscle fibers. Slow-twitch fibers create longer, leaner muscles while fast-twitch fibers produce bulkier muscles.

Instructions

1. Prevent building bulk in the hamstring area with low-intensity strength training. Use low weights with high repetitions. Avoid squats and lunges which work specifically to build the hamstring muscles.

2. Substitute biking with power walking. Biking builds hamstring muscles while power walking burns calories and strengthens without overworking the hamstring muscle group.

3. Avoid excessive stair climbing, but don't give it up altogether. Stair climbing provides healthy cardio benefits but it also builds muscle mass in the hamstring area.

4. Incorporate slow-moving exercises into your fitness routine. Yoga and tai chi provide healthy workouts utilizing movements that elongate muscles rather than build bulk.

5. Eliminate unhealthy fats from the diet. Fat collects around the hamstring area and gives the appearance of larger hamstrings.

Tips & Warnings

• Consult with a medical professional before introducing extreme dietary or physical lifestyle changes.

References

• Fitness and Nutrition Center: Reduce Muscle Size
• ExRx.com: Hamstrings
• "Nutrition for Sport and Exercise"; Marie Dunfor and Andy Doyle; 2011