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Hamstring Curls on Swiss Ball


Description: Hamstring Curls on the Swiss Ball is an exercise that also brings in the glutes, low back muscles and abdominal muscles. The instability of the ball forces you to work on complete trunk and lower body control while performing the curling motion. This is a great exercise for the golf swing because it teaches the body to be able to stabilize while in motion. You also use your hamstrings with every shot in golf so it is important that they are both strong and flexible.

Summary:
  1. To start this exercise lie on your back and put your lower legs on top of a stability ball. You can spread your arms out on the floor for support and as you progress with the exercise you can begin to cross them across your chest. Raise your hips and lower back up off of the floor so that your body is in a straight line.
  2. Keeping your back and hips straight and in line, pull your feet towards you by bending your legs and rolling the ball in towards your rear end. Then straighten your legs out again to start the exercise over.
  3. Perform 3 sets of 8-10 repetitions. Pull in to the count of one, then pause for a second, then slowly straighten your legs back out. If you gain strength cross your arms across your chest and even try adding some more repetitions.
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