This ballet inspired move works women's common trouble areas including the inner thighs, thighs, glutes and calves. If you are wondering how ballet dancers have such firm thighs, sleek calves and toned glutes, Plie is the answer. Want a ballerina's legs and tush? Plie squa is a good legs exercise that can shape up you inner legs.
If you're a beginner, you can start with just your bodyweight to learn the proper way to do squats and build enough strength to perform more challenging squats such as this.
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As you build more strength in your legs and core by performing bodyweight Plie squats, you can challenge your leg workout by adding a free weight such as dumbbell, medicine ball or kettlebell.
Adding a free weight equipment allows you to add extra resistance and increase the exercise intensity.
Choose a weight that you can do 10-12 repetitions in one setting. If your arms can’t support the dumbbell throughout the set, choose a lighter dumbbell. While it's great to push yourself while exercising, it's always important to focus on performing with good form. Once you feel difficult to keep good form, stop and adjust your weight accodingly.
|10-12||2-3||Easy||Gym or Home|
How to Perform Plie Squats?
- A. Stand as tall as you can with your feet spread slightly wider than shoulder- width apart and toes pointing slightly outward. Grasp and hold a dumbbell’s head with both hands.
- B. Look straight ahead, and keep your torso as upright as possible for the entire exercise with your lower back slightly arched. Tighten your abs, bend your knees, and lower your body down by pushing back your hips as far as you can into a squat position. Your thighs should be almost parallel to the floor at the bottom. Push through your heels to return to the starting position and repeat for prescribed number of repetitions.
- Don’t round your lower back.
- Keep your dumbbells close to the body.