You do not need a gym or your own equipment expensive to develop strength and muscular endurance in any part of your body. For example, bodyweight exercises can efficiently focus the hamstring muscles, located on the back of the thighs. Make two or three sets of 15 to 20 repetitions to get the best results.
The extension of the curl curls strengthens the hamstring muscles while gently stretching the quadriceps. Stand with your feet slightly apart and hold on to a wall or chair firmly to maintain balance. Contract the abdominal muscles and stand with the torso straight. Transfer your weight to your left foot and slowly lift the right heel towards the gluteus by contracting your hamstring and knee flexion. Pause at the top of the movement and then, controlledly, lower your foot to the floor. Complete the desired number of repetitions and then perform the extension with the left leg.
You can also do this exercise lying down. Lie face down on the floor with your legs extended. Slowly bring the right heel towards the buttocks, pause, and then lower the back down. Repeat the exercise with the left leg.
The reverse plate isolates the hamstrings and glutes, while strengthening the abdominal muscles. Sit on the floor with your legs extended to the front and your fingers pointing up. Place your hands on the floor on either side of your hips with your fingers pointing forward. Contract your abdomen and push your heels and hands on the floor. While holding this position, slowly lift the buttocks off the floor to straighten your hips. Let your fingers move forward with each ascent. Squeeze the buttocks at the top of the movement and then return to the floor.
Squats in the Air
In air squat most of the lower body muscles work, including the hamstrings, quadriceps and glutes. Stand with your legs shoulder-width apart and toes pointed forward or slightly outward. It contracts the abdominal muscles and straightens the back. Place your arms to the front to use them to maintain balance. Slowly bend your hips and knees down to a crouching position, keeping your torso erect. Push through your heels to stretch your legs and return to the starting position.
Hip extension on floor
The extension of the hip is directed to the hamstrings and the gluteus maximus muscles. It begins on all fours with the elbows directly below the shoulders and supporting the upper part of the body.The knees should be aligned directly below the hips. Add the navel to the spine and contract the central muscles. Extend the right leg straight behind you. Keep your leg straight, lift as high as possible without twisting your hips. Pause at the top of the movement and then lower the leg to the floor. Complete the desired number of repetitions and then change to the left leg.