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Set your hamstrings on fire with this dynamic toner that uses two paper plates or towels (paper plates work best for carpet, towels for hardwood floors) to tone your thighs, glutes, and abs.
How to do it: Lie faceup with arms by your sides, knees bent, feet flexed, and heels pressed into the center of paper plates or folded towels. Lift your hips and slide left foot out, extending your leg straight (keeping heel pressed against plate or towel). Quickly bend your left leg back in while sliding right leg out. Keep "running" your legs in and out as quickly as you can until you can't keep hips lifted any longer (about 60 seconds). Rest and repeat up to 3 times.
Also try: Prone hamstring curl, plank dumbbell hamstring curl, Swiss ball hamstring curls.
Knee pain holding you back? Sculpt your buns, hips, and thighs with these easy-on-the-joints alternatives to squats and lunges
jessica smith prepping for side kick
The Best Lower-Body Exercises for a Knee Injury