B. Seat Toward Heels and Up
Raise your heels up off the floor so that you’re on the balls of your feet.
Keeping your heels together, bend your knees deeply and lower your seat as far as you can toward your heels while maintaining the angle of your torso. Make sure your knees are tracking over your toes and not opening out to the sides. Then come back up to your starting position.
B.
P
HYSIQUE
57 T
IP
Your thighs are your calorie-burning muscles. Ask yourself:
How many calories do I want to burn today?
POWER PLIÉ WITH BALL
The Power Plié series is a fabulous alternative to jump squats that will smooth your thigh muscles and create major definition. As a bonus, holding the playground ball isometrically tones your shoulders and arms while engaging the muscles in the core. In this position, you’ll really feel the cardio aspect of your workout and be able to increase your endurance and stamina. Push deeper into the Power Plié to find your inner Thigh Warrior!
MUSCLES TARGETED:
Quadriceps, hamstrings, abductors, calves, obliques
WHAT YOU’LL NEED:
A playground ball
The Setup
Step away from your furniture and take a wide stance, holding the playground ball in your hands. Your feet should turn out naturally from your hips—don’t force it—and be wide enough apart that you can lower your hips to knee level.
Keeping your torso upright, bend your knees and bring your hips down to knee level.
Now squeeze the ball between your palms at chest level, keeping your elbows wide to the side. This is your starting position.
VARIATIONS
A. Pulses
Bend your knees deeper and begin to perform small pulses, up and down. Remember, this is a small, controlled movement—only about 2 or 3 inches. Your hips should stay right around knee level the entire time.
Make sure you feel all four corners of each foot pressing evenly into the floor—you don’t want to be rocking toward your insteps (if you are, turn your feet slightly in).
As you pulse, think about getting deeper and lower in your legs, but taller through your torso—keep your posture working for you!
B. Hip Tucks
Roll your hips forward and then release them back. Be sure that your knees remain anchored. Don’t let them rock back and forth—keep the movement in your hips. You’ll really feel this in your adductor muscles, especially if you press into your heels. Bye-bye, jiggly inner thighs!
