OnFitness Magazine - July/August 2021 - 15

15 WWW.ONFITNESSMAG.COM | VOL 22 NO 1 | 2021
STANDING
HAMSTRING CURL
The standing hamstring curl
is a bodyweight exercise that
tones your hamstrings. It's an
ideal workout for improving
balance and leg strength.
Stand with your feet hipwidth
apart. Place your hands
on your hips or on a chair for
balance. Shift all your weight
onto one leg. Slowly bend
your other knee, bringing that
heel up to your butt, keeping
your thighs parallel. Hold for
thirty seconds. This is a
unilateral exercise so make
sure you do your opposite leg
as well.
SUPERMAN HOLD
Lie face down on a mat with your legs straight and your arms outstretched in front of you.
Raise both your arms and legs about three inches off the ground at the same time forming a
hyper-extended position. Hold this position for thirty seconds, then return to earth, relax, and
repeat. The superman hold targets your mid-back, lower back, butt, and hamstrings.
STRAIGHT BRIDGE
Sit on the ground with your legs extended
out in front of you. Scoot your hips
forward with your heels resting on the
ground, then raise your hips by contracting
your lower back and your butt. To hold
this position you'll have to press hard into
the ground with your fingers pointed
forward toward your feet, that's important.
Hold for thirty seconds, return your butt to
the ground, relax, and repeat. The straight
bridge targets your upper back muscles as
well as stretching your chest.

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OnFitness Magazine - July/August 2021

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