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if you want to isolate your hamstrings, i suggest going to a gym and utilizing the prone leg curl or seated leg curl (or both!!). as for your inner thighs (also known as hip adductors, outer thighs are hip abductors), the gym should have several machines that isolate those muscles as well, also leg lifts, pilates and yoga are good ways to strengthen your adductors. as for exercises that isolate only your hamstrings and not your quads (quads are the dominant muscle) i think the curls are your best bet

and get a dance teacher that has tips for how you should accomplish these things instead of just telling you to do it, she sould have given you some suggestions if she knows what she''s doing

i'm your age and additionally tiny (5'0)! I have been given into hitting the wellbeing center a pair years in the past and decrease physique workouts are my widely used :) i'm uncertain in case you have a wellbeing center to pass to fantastic now, yet procuring a pair dumbbells to maintain at residing house may well be a competent start up. * a lot of squats!! they are the appropriate for hitting your quads and glutes. upload dumbells once you decide on greater resistance. * Lunges * Glute bridges on the floor are solid for putting apart your glutes * Deadlifts with dumbbells are great to get your glutes, hamstrings and decrease lower back * Calf will improve off of a stair (one legged and/or with a dumbbell to make it harder)