Serial Trainer











{July 30, 2008}   two heads are better than one

Musculus Biceps Femoris: better known as the back of the thigh or hamstring. It has two heads of origin; the long head and the short head. Both heads of the bicep femoris perform knee flexion (think of the “Thinking Man”. He’s in a flexion pose.) and also hip flexion.

A good workout for the bicep femoris, is the stability ball bridge. For those of you who are still beginners, you can perform this exercise safely and easily on the floor.

Step 1: With legs shoulder width apart, rest the bottoms of your feet on the stability ball. If you do not have a stability ball, you can get similar results doing this with a chair. Stability balls are pretty self explanatory. They are working on your stability and ability to balance on a moving object, therefore working more muscles and burning more calories than a non-moving object.

Step 2: Keeping the ball in place, slowly lift your glutes (your buns!) off the floor so that your hips, shoulders and knees are in line. Hold for 5-10 seconds, squeezing the glute muscles and then slowly return your hips to the floor and repeat. On the upward motion you would breathe out and on the downward motion, breathe in.

Make sure your arms are at your side to help brace you. If you’ve progressed from the floor or stable object like a chair, you can start this exercise by putting the ball against the wall until you’ve mastered at least 1-2 reps.

This exercise will give you nice hamstrings and will also give your bum a great lift! Remember, as always, check with your doctor before performing any exercise and if you feel pain, stop immediately.

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