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In this video you will see an effective stretching exercise that can help you maintain your hamstring and gluts. The routine requires an exercise ball on which you will have to balance with your abs.
While balancing your body on the ball your hands and legs should be spread wide apart in order to have greater stability. Ensure that your legs are not in a pointed position but more like a flex. This is the starting position for the exercise.
To begin you will have to lift your legs and bring them close touching the heels, at this point your body should be balanced on the abs lying on the ball with the support of your wide spread hands. After joining your heels get your feet back on the ground in the flex position. You should continue with such repetitions for a few minutes as it is a good workout for your gluts and hamstring.
