Skiing Part 3: Hamstring curls strengthen and tone the hamstring muscles located at the back of the leg. Warm up gently before beginning exercise. Walk or cycle on an exercise bike for 10 to 15 minutes to warm the muscles and increase the heart rate, writes Patricia Weston.
Technique
Kneel on all fours on the floor resting your forearms on the floor. Ensure your knees are hip distance apart. Most of your body weight should be on your shoulders and forearms. Hold your abdominal muscles in tightly. Extend your right leg behind in a straight line, squeeze your buttocks and bend the knee, squeeze and hold for 30 seconds. Repeat with the left leg. Avoid lifting your leg too high. Do three sets of eight to 10 repetitions on each leg.
Stretch
To stretch the hamstrings and the gluteals, lie on the floor with both knees bent and back pressed into the floor gently. Raise the right leg and hold leg at the calf until you feel the stretch. Gently hold for 30 seconds, bend the knee and bring the leg towards your chest, hold for 30 to 40 seconds and release. Change legs and stretch the left hamstring and gluteals. Avoid pulling or overstretching.
Cool down after exercise by walking or cycling on an exercise bicycle for 15 minutes to bring the heart rate back to normal. Please ensure you have consulted your GP before embarking on an exercise programme.
Next week: Fit to ski part 4: abdominal curls