Things You'll Need:
- Stability ball
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Step 1
Lay on the floor. Put both of your feet on top of the stability ball and push your hips into the air, forming a bridge with your back. Hold this position.
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Step 2
Maintain the bridged position and curl your heels towards you butt. Push the front of your feet into the ball.
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Step 3
Straighten your legs back to the starting position and repeat the entire move over again.
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Step 4
Do a hip extension. Lie on top of the stability ball face down. Place your hands on the floor and move the ball so that it is underneath your hip/stomach area. Extend your legs outward, and rest your toes on the floor.
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Step 5
Lift your legs off of the floor, while keeping your back straight and your legs together. Keep your hands on the floor as well. Lift your legs up until you have lifted them parallel to the floor. Hold this position for a couple of seconds, and then lower them back to the floor with your toes touching.
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Step 6
Lay on the floor with your knees slightly bent and your heels on the stability ball. Push the ball with your heels and lift your hips off the floor as far as you possibly can. Pause for a few seconds, and then return your body to the floor. Perform 8 to 12 reps and rest for a few seconds. Repeat for three sets.
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Step 7
Add some variation. Instead of just placing your heels on the ball, place your feet flat on the ball in a lower starting position. This will give you a slightly different stretch in the hamstring area. Again, do 8 to 12 reps and a total of three sets.
