Easy Home Exercises For Hamstring & Core Strength

The last few months I’ve been doing so many fitness assessments including functional movement assessments. It’s amazing to me that so many people are okay with lack of ability to touch their toes, get up and down off the floor and hips that can’t or won’t move in ways that they should!

Here’s a few easy exercises that may help rotate your hips in a more posterior (tucked under) position making it easier to squat up or down to get something off the floor/bench or couch, sit up from a lying position and avoid back pain that can ensue when your pelvis is rotated in a forward tilt. Stretching just isn’t enough as you need to build the muscles up to help keep your pelvis in a neutral position or at least have the ability to be mobile/flexible.

If you get cramping in the hamstring be sure to really tuck those hips under. Cramping means that you are not activating the glutes. Aim for 25-50 reps of this heel push/one leg bridge up exercise for 2 sets. Most of you are gonna have a hard time with this if you haven’t been doing anything for a while or never done this exercise ever. Start where you can and progress as you get more endurance and strength. It’s all about the butt/pelvic tilt while it is also working your core. Breathe! When you are stronger you may consider placing your foot up on a small bench or even a stability ball if you are really wanting to challenge yourself.

This was on my current program. Thursday, I put my foot on the bench and didn’t hold the other knee while I held in place a 45 lb dumbbell. It was a bit uncomfortable but I already had that dumbbell out from a previous exercise so just went for it. You can also put a resistance band across your hips and hold down with your hands while you press up.

If you can’t do one leg then start with 2 legs and progress to one leg.

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If you haven’t had a functional movement assessment with a professional observe the way you move different joints and movements with your hips, shoulders, wrists and spine then how do you know you are doing the most effective strength training, flexibility or cardio program? Hire someone like me to get you on track with a program to help you reduce current pain, eliminate pain, improve your current program or enhance your athletic performance.