Fitness Ball Hamstring Curl

The Fitness Ball Hamstring Curl is a leg exercise that targets the hamstrings, as well as the glutes and core. The use of a Fitness Ball or Stability Ball will aid in improving stability, strength, and balance.

	STEP 1: Lie on the mat, with your arms at your sides. Place your heels on the Fitness Ball with your toes pointing upward. Raise your hips from the floor.
	STEP 2: Bend your knees and pull the ball toward you. Keep your arms on your sides and your hips off the mat while flexing your knees. Roll the ball out to starting position then repeat 10 times.

Tighten your glutes and core so you can keep your hips off the mat while doing this exercise. To make it more challenging, do this one leg at a time.

What sorts of Weight lifting are good for overall fitness for RUNNERS?

When in doubt always do the large multi-joint movements.  They build
muscle mass, work your stabilizer muscles, and give your entire body
something to do.  The classic five exercises are:  squat, deadlift, bench
press, pull ups, and dips.  Most of us can not do pull ups and dips when we
first start lifting.  There are assisted pull-up and dip machines available
that work the major muscles (but not the stabilizers) that can be useful.
Also lat pulldowns are a good way to build up to doing pullups.  Although
anyone can do a pullup with enough training, most people are just as happy
working with the lat pulldown instead.

 These are the most accessible of the multi-joint exercises.  There are
others.  Hal Higdon was shown how to do an Olympic clean and jerk many
years ago.  He likes them and includes them in his routine.  The lesson
here:  try several things - carefully - and then see which ones suit you.
Do them.

 Beyond this you may want to do some smaller lifts to help you.
Shoulders are very important for a runner.  I like doing shrugs and
dumbbell shoulder press.  Some people like shoulder raises or the various
cable exercises.  Try several, do two of them regularly.  Variations on
biceps curls are also enormously popular, the best ones to work with are
seated dumbbell curls and preacher curls using a special bench.

 You should also be working your abdominals.  See the Abs-FAQ for more
information on them.  Abs will both support you through your other lifts,
reduce the likelihood of getting cramps and side stitches while running,
and firm up your belly for the beach.  Powerlifters work their abs in short
heavy sets like any other muscle.  Runners usually benefit from moderately
long sets.  If crunches are getting boring then hold a dumb bell on your
chest or try some of the crunch variations on the Abs-Faq.

Hammer Curls

Prime movers/Muscles worked:

* This exercise can be performed with free weights or as an alternative water bottles can be used.

Beginning Phase:


* Grasp the dumbbells with a closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with feet shoulder width apart and knees slightly bent.
* Arms should be fully extended with dumbbells hanging at the sides.

Upward Phase:

* Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbbell to the front of the shoulder.
* Alternate arms.

Downward Phase:

* Lower the dumbbell in a slow, controlled movement until the arm is fully extended.