Hi, my name is Katie Bowers with Expert Village
and we’re working on legs today; toning and tightening and firming those legs. We’re going
to focus on hamstrings. So I’m getting back onto my all fours and I’m just lifting my
heels straight up to the ceiling. You want to start with contracting the abs. Always
start with your core, you want this to be tight before you begin because you’ll fall
over like I just did. Lift that heel straight up to the ceiling. I’m going to lift, I’m
going lift a few up, just get a little bit warmed up. Then I’m going to hold. When I
say a few, I really mean 15, I just do 2 when I say that, probably 3 more but fifteen. So
say we did 15, hold it and then pulse it. You’ll go 8, 7, 6, 5, 4, 3, 2, and 1. Then
extend the leg, hold it again, bring that heel into your glute and then relax. Then
do the same thing on the other side. Oh boy! Lift the heel. Now notice I’m flexing the
foot, you don’t really need to point it, just keep it nice and flex. Lift with the heel.
Again, abs should be tight, lift and squeeze. After 3 more which means 15 more, hold and
pulse 8, 7, 6, 5, 4, 3, 2, 1. Hold it, hold it, hold it, hold. Push that leg out, squeeze.
You feel that through your leg, bring it back in and relax. Do about 3 sets of 15 of those
and you’ll be golding. Okay, so don’t make sure you’re not, you don’t need to point your
toe, just make sure it’s nice and flexed. So I’m lifting with the heel, not the toe.
Cause when you lift with the heel, you’re going to feel that in the back of your legs.