If you don't have a fitball, you can still work your hamstrings with this modification, Wells said.
- Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat.
- On an exhale, press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from your chin to your knees. You should be resting on your shoulders.
- Maintaining this position, step your right foot forward. Then bring your left foot forward. Be sure not to drop your hips.
- While your hips are still elevated, walk your right foot back in to the starting position. Then walk your left foot back in to the starting position.
- This counts as one rep.
- Continue performing hamstring walkouts for 30 seconds, then take 30 seconds of rest.
