What is Hamstring Lift & Row the Boat

Look great from behind by working your hamstring muscle.  The back of the leg is a hard area to target.  The secret is to get into a position and work to the hamstring from there.  Go ahead and lay down on your back.  Bend your knees with feet flat on the floor.  Squeeze butt up flattening your body from your shoulders to your knees.  From here, lift one leg up 45 degrees and then to 90 degrees.  Switch legs.  This leg extension added on from the bridge pose with buttocks lifted up really works the hamstring muscle.  Lifting the butt higher and holding each leg at each angle longer will tone the back of leg in no time!

Now try it!  Get into the bridge pose by lifting the buttocks off the ground.  Lift your left leg up 45 degrees and hold for 20 seconds then lift the same leg to 90 degrees and hold for 20 seconds.  With butt still squeezed at the top position, switch legs and repeat.  Complete 3 sets.  Dig into that hamstring muscle and get the results you have always wanted!


Time to focus on your obliques, the side abdominal muscles.  No more love handles!  Strong abs equals a strong you!  So lets trim and tone!  The starting position, boat pose, works the entire abdominal region.  Get on the floor in a seated position with legs out in front of you.  Raise knees up with legs parallel the ground and then raise your hands up stretched out past your knees.  You are now in the boat pose.  From here, you will twist from side to side in a rowing motion digging into those oblique muscles.  Keep your chest high.  Keep your abs firm.  Keep your legs still.  Row that boat and chisel those abs!


Now try it!  Sit down.  Raise knees and point toes out to the wall keeping legs parallel to the ground.  Extend arms past your knees.  Hold this pose for 20 seconds.  Twist your upper body like you are rowing a boat.  Lower body remains grounded and still.  Squeeze those oblique muscles 10 times on each side.   Repeat for 3 sets.  Lose the love handles and gain a fit midsection!