Deep Squats (variations)
Squats are a staple exercise with many variations and levels of difficulties. One can play with the foot position, how deep you go into the squat etc. Do these squats with both toes pointing straight forward.
Now do the squat with toes pointing out like Sumo squats.
Stand with your feet shoulder width apart, transfer weight on to your toes, engage the glutes push your bottom our as if you are going to sit on a chair, as you exhale come back to the stating position. Make sure you don’t strain your knees. Get back into the deep squat position and from there do 10 quick pulsing movements. After a short rest from a deep squat position jump up ten times to get that extra burn. Once you have completed one round of this exercise – (yes these three movements are variations of the one exercise), repeat this with toes out.
Single Leg Balance
Balance on one leg, stay upright and bring the other knee up, as you exhale stretch out with your arms and try and make your upper body and leg as parallel to the floor as possible, inhale and get back into the stating position. Do ten movements on each side.
Get on your hands and knees and slightly round your back like in a cat stretch. Bring your knee to the chest and kick up as if you are trying to touch the back of your head with your foot. Make sure not to stress your back and go only so far as your body allows you. Do 20 movements on each side.
Make sure not to stress your back while doing this Moon cat exercise and go only so far as your body allows you. Do 20 movements on each side.
An all-time Pilates classic, is a great way to shape your thighs. Lie down on your side, make sure one hip is on top of the other, stomach pulled in, your head supported by one hand. Point the toes and as your exhale, lift the leg so that the toes are pointing towards the ceiling. As you inhale bend the leg with toes still pointing down and stretch out the leg back to the starting position. Do this 20 times on each side.
Inner Thigh Lifts
Lie down on your side, lift the top leg up and hold it with your hand, try to hold the leg as close to the ankle as possible, but if you cannot don’t hold the leg on the knee joint.