Lie on your back with your right leg extended and your left leg bent, left foot flat on the floor. Hold a dumbbell in your right hand, palm inward, and extend your right arm toward the ceiling. Place your left arm on the floor, straight out to your side. Lift your right leg off the floor three inches. Tighten your abs and slowly sit up without lowering your right leg or lifting your left. Do 10 reps, then switch sides for another 10.
Backward Treadmill (not shown)
DO IN PLACE OF any hamstring exercise or aerobic workout.
Set the treadmill on a moderate incline (about 9 on a scale of 1 to 15). Start walking backward at a very slow speed. Slowly increase to about 2 to 4 mph. Walk for 10 to 15 minutes.