back of legs.........don't get me started!

[JulieMichele]

Hi everyone! I've been a lurker for quite some time and have learned quite a bit from everyone on this site. My problem is the back of my thighs. I am 5'3" and weigh 117 pounds, I own all of Cathe's tapes and am currently on the XPRESS rotation. I have worked out for several years with step and floor aerobics as well as weight training, and am happy with my results except for that spot which is dimply and not toned looking. I have added more hamstring exercises with ankle weights and feel like there has not been much of a change. I have also just purchased a treadmill and am anxiously waiting its arrival.

To make a long story short, I was wondering if the educated crowd had any suggestions for this problem, or if once I add treadmill workouts to my rotation it will help?

Thank you again for all of the great advice given on this site! It has helped bring my workouts to a whole new level!

Julie

 

[maureen]

I also have the same problem. The front of my legs respond to exercise but the back of my thighs dont. I have been doing Power Hour and MIS. I just added the floor work of Strong Legs and Abs.
I would be interested in any suggestions.

 

[Aquajock]

RE: Hamstring exercise suggestion

Hi, JulieMichele - maybe you want to try HFL Decline Hamstring Bridges (don't ask me what HFL stands for!):

Lay on your back and place the heels of your feet on the seat of a sturdy chair; you should be close enough to the chair that with your legs raised your thighs are at 90-degrees relative to your trunk, and the seat of the chair be of such a height that your knees are at 90-degrees relative to your thighs. Now do a standard glute/hamstring bridge, slowly, and then lower down. Believe it or not, you almost totally isolate the hamstrings that way.

When your hamstrings get strong enough, do these bridges one leg at a time, with the non-working leg either extended straight up, or angled a bit forward (this is tough!). Ankle weights do indeed increase the intensity of this when you are doing them one-legged; you can also place a dumbbell weight across your hips to add weight.

This does tone and define the hamstring area beautifully!

Annette

 

[JulieMichele]

RE: Hamstring exercise suggestion

Annette -

Thank you for your suggestion! I will add them into my routine -they definitely sound like hamstring burners!

Julie

 

[Marnie]

RE: Hamstring exercise suggestion

Julie - the hamstring bridges mentioned in the other post are in cathe's PS Strong Legs & Abs tape. This is my all-time favorite lower-body strength tape. It's 30-mins standing work & 30-mins floor work - ALL TOUGH! After the killer innner/outer floor work, you go into two sets (of 24 or 32 reps I forget but there's lots) of these hamstring bridges, first with both feet on the step, then with each leg in the air. Super tough, great endurance work.

By the way, running will most definitely improve your leg muscle tone. My legs improved 100% when I started running years ago. I ride my bike too, but running's my favorite form of cardio.

Good luck!

marnie

 

[KimberlyH]

Oh, Marnie ... I wish there were only 32 reps

There are 64 on each leg when you do the single leg reps, and I think there are probably 64 reps when you do both. That segment is killer, and I just lie there with my eyes closed, count out loud and pray for the end to come soon! :-wow

 

[Marnie]

WOW!

I was afraid to count! I do the same as you... lie there with my eyes closed, telling myself how great these are for my hamstrings, waiting for the last rep... do you cringe like I do when cathe says "another set of eight" ??!! They hurt so good!

marnie