Hey, everyone!
I'm trainer Amy Jo with ATHLEANXX for Women and today I want to provide you with a workout
that's going to build up the back of your thighs, how to increase the size of hamstrings
and strength, and also teach you how to lose body fat there.
Let's do it.
Okay.
So our first exercise is going to be using dumbbells, then we're going to go into the
stability ball.
So talking about the back of your thighs we want to tighten, strengthen, but also lose
body fat at the same time.
So one thing you want to remember is, you're also dealing with a very sensitive skin area.
So as long as we're increasing the muscle mass in that area it's also going to lift,
and straighten out the skin in that particular, vulnerable area that a lot of us women face.
So deadlifts are very, very important for strengthening those hamstrings, and also giving
it more of a ham-glute tie-in.
That tight, round look that we're all after.
So deadlifts here, dumbbells, we're going to come as deep as we can.
It's a great stretch.
Keeping your back flat, and then up, and squeeze.
So let's do 10 of these.
Up, and squeeze.
You can see how you're contracting right underneath the glute, down, into the back of your leg.
So the back of the thigh is a tough problem area for all of us, but we've got to work
at it, right?
So building the hamstring up lifts it, and straightens that skin out.
Smooths it out.
Three more.
Three.
And up, and squeeze.
Two.
This is one of the best exercises for that area.
And one.
Good.
Okay, now we're going to go into single leg.
So this requires a little bit more focus.
So you want to use a chair, or something to learn how to do these up first.
So right leg, right arm holds the dumbbell, okay?
One leg at a time.
So now I'm targeting just the right leg.
I'll show you from this angle.
Just the right leg, versus trying to do two at once.
Now my whole, entire hamstring is working just on the right side.
And I'm going to do 10 here.
Five more.
Five.
Take your time.
Four.
This is definitely a balance challenge as well.
Three.
Two more.
Two.
Last one.
And one.
Good.
Okay, so switch hands to work that other leg.
It keeps your hips squared.
So if I'm going to hold in the right hand and try to go down with my left there's too
much torso rotation going on.
So keep your hips squared, working that left leg now.
For 10.
Squeeze at the top.
Nine.
Keeping your knee slightly bent.
Eight, seven.
Up, and squeeze.
Six, five, four, three, two.
Last one.
And one.
Awesome.
I promise, those two already; you're going to notice big, big difference in the back
of your thigh.
Okay, last two.
These are great finishers on your back.
So we're going to go ham curl, and then a hip raise.
We're doing a combo exercise here.
So hips are up, you're going to curl it in, hip raise, back out.
So you're going to combo it.
Ham curl in, hip raise, back down, kick it back out.
We're doing 10 of those.
That was two.
Ham curl, hip raise, back out.
Five, six, seven, eight, nine.
Last one.
Ten.
Awesome.
All right, there you have it.
That's a great combo exercise.
I promise you, I promise you if you do those deadlifts and you go right into the single
leg deadlifts and then you add that awesome combo with the stability ball.
Do three, four, maybe even five rounds of that and you will feel the blood pumping in
those hamstrings are going to get stronger.
They're going to tighten and it's going to lengthen the skin on the back of your leg
and also make it look much more smooth and give that appearance that we're all after.
Thanks for joining me!
Thumbs up, comment below.
Let me know how you guys like these videos, this particular one as well.
We'll see you next time.
Bye!