The Body Sculpting Bible for Women (37 page)

Relax your neck and head. If you choose the seated leg curl machine, you should follow the same form; that is, space your feet evenly.

Keep your knees pointed directly in front of you throughout the movement.

Contract your abdominal muscles and relax your upper body, neck and head.

TECHNIQUE AND FORM

As you begin the movement, contract the hamstrings before actually moving as this will help to focus the resistance on the hamstring muscles and better stimulate the muscles.

Drive your heels to your butt, while pointing (this is very important) your toes toward your knees (“flexing your feet”). It will be the same whether sitting or lying down. Pointing your toes towards your knees helps to better isolate the hamstring muscles. Refer to the pictures labeled “relaxed” and “flexed”.

When you reach your butt, try to hold that position for a count of two seconds. This will help increase the intensity of the exercise; and, once again, better stimulate the hamstring muscles.

As you descend, do so with a slow, controlled movement. When you reach the starting position, without rest, slowly and smoothly change directions, moving upward once again. Following these guidelines will ensure your safety and greater results.

FAQ:

This is the only exercise I’ve been doing for my hamstrings. is it enough?

ANSWER:

You should be doing a variety of exercises that stimulate the hamstrings. While the lying leg curl machine is a great isolation exercise, there are plenty of other exercises that will incorporate parts of the hamstrings and help to fully develop this muscle. They include, but are not limited to: stiff-legged deadlift, standing leg curl, seated leg curl, glute-ham raise, and step-up.

FLEXED

RELAXED

VARIATION