Stay Fit for Summer: Handle Your Hammies

You don't need to spend hours toning up your thighs. Lengthen and sculpt your hamstrings in less than 10 minutes with these two killer moves.

The hamstring—the muscle that runs along the back of the thigh—plays a crucial role in many daily activities such as walking, running, jumping or stepping. It's important to strengthen this muscle to help prevent injury when running, riding or walking. Plus, building your hamstrings will give your legs a sculpted-from-behind look that's key during shorts season.

Complete these two moves so you can slip on your shorts and walk around with confidence.

Workout

Single-Leg Deadlift

Stand tall with your feet shoulder-width apart. Either with or without dumbbells, place all of your weight on your right foot. With a flat back, hinge at the hips, lowering the dumbbells toward the ground. Keep your left leg straight and hip rotated down. Once your back is parallel to the ground, pause and hold for a couple of seconds. Slowly lift up to the starting position, but place your toe on the ground—not your whole foot. Repeat on the right leg for 12 to 15 reps, and then switch sides.

Bridge Curls

Lie down with your back on the ground. Place your feet on a medicine ball a few inches away from your glutes. Engage your core and glutes; lift your back and butt up. Once you're stable, extend your legs. Pause, hold for 5 seconds, and then, with your hamstrings, bring the ball back to the starting position. Keep lifted and repeat the movement.

About Stay Fit for Summer

Each week from June 2 to August 29, the Stay Fit for Summer series will offer a creative fitness circuit and healthy recipe to help you maintain your beach body. So get ready for your healthiest summer yet. Warning: You may never want to take your swimsuit off again.

Pair this workout with a Fresh Cucumber Cocktail.

Join the Active.com Stay Fit for Summer: Fitness Challenge Group on Facebook to keep motivated. Then let us know how your workouts are going. Comment below with #StayFitforSummer.

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