The core muscles are very important for the stability posture of the entire body. The hamstrings help move and bend the legs and balance the lower body. Often one of these areas is stronger or weaker than the other, and there is a muscle imbalance. When this happens, posture is shifted forward or backward, or to one side; and this causes pain.
In today’s video, Tema Esberg of Potentia Personal Training will show you a body-weight exercise called “Shoulder Bridge with Toe Tap.” This exercise will get your hamstrings and abdominals really fired up and toned. All you need is your body and a comfortable place the lie on the floor.
Getting into position
Begin by sitting on the floor, with knees bent at a bit less than 90-degrees, and feet flat. Lie on your back and place your hands by their respective sides, palm down.
To make the exercise more difficult, you can turn your palms up.
What to do
Once you’re in a stable position on the floor, raise your hips up as high as you can manage. Your shoulders and feet are your anchors.
When your hips are raised, squeeze your glutes (butt muscles) and press your heels into the floor.
Now raise your right foot off the floor by extending your leg and pointing your foot. Now keep your leg straight and raise your leg up to 90-degrees.
Now lower your leg to just above the floor. This is called a “toe tap.”
Do 10 toe taps with your right leg, then switch and do 10 with the left leg.
When the reps are completed, place both fee back on the floor and slowly lower your hips back to the floor.
Take a moment to breathe and relax before standing up to prevent feeling faint.
You will feel tension in your core as this works the abdominals.
You should also feel a burn in the hamstrings of your supporting leg, which in this case is your left, as it is supporting your weight.
As you’re tapping your toe, take a moment to check in with yourself.
Make sure your hips are as high as you can raise them. Make sure your heels are pressed into the floor. Make sure your shoulders are flat on the floor.
And, of course, be sure to breathe and feel your body tone!