Plie' Squat

Is it any wonder why dancers have such toned legs? This is a move they constantly do for warm ups and cool downs. If you stand in front of a mirror you can watch your muscles tone up right before your eyes.

This does require some balance so if you're feeling "wobbly" grab the back of a chair for support. The most important thing while exercising is keeping good form.

1. Stand with feet together, toes turned out slightly, arms by your sides.
2. Step your left foot out to the side so that your feet are wider than shoulder width apart and toes are turned out. Lower into a plie' squat, bring your arms out to the sides at about chest level.
3. Step the right leg next to the left, then rise tall on the toes.
4. Lower the heels and repeat with the right foot to complete.

 Do 2 sets of 10 reps.

Benefits of Stretching

Stretching helps prevent serious and costly injury to ligaments, muscles and bones. It is an essential part of daily activity and especially important before and after strenuous activity. Basic stretches don’t have to take a lot of time and can be done anywhere, from getting out of bed in the morning, watching TV, or at the office.

Stretching improves:

• Flexibility

• Resistance to injury

• Happiness

• Stress levels

• Balance

• Circulation

• Posture

• Strength

• Joint lubrication

Shoulder Stretch

1. Get on your hands and knees. Knees are hip-width apart, hands are directly under shoulders.

2. Flatten your back.

3. Sit back towards your legs and heels, reach your arms in front of you as your try to touch the floor with your forehead.

4. Hold 10-30 seconds

5. Repeat 3-5 times

Chest Stretch

1. Stand with your feet shoulder width apart, chin forward and hands clasped behind your back.

2. Pull your shoulders down and back and squeeze your shoulder blades. Slowly raise your clasped hands up your back.
3. Tighten your abdomen so that your back does not arch.
4. Hold 10-30 seconds.
5. Repeat 3-5 times.

Arm Stretch

1. Stand with your feet shoulder-width apart.

2. Reach up with your right arm, bend your right elbow and bring your hand down between your shoulder blades.
3. With your left arm, reach up and grab your right elbow, pulling your elbow toward your head.
4. Hold 20 - 30 seconds.
5. Repeat with the left arm.
6. Repeat 3 - 5 times on each side.

Back Stretch

1. Lie on your back, with your hands behind your head, elbows on the floor.

2. Keep your feet and legs together; bend your legs at the knees so your thighs and calves are at a 90-degree angle.

3. Roll both knees to the right while keeping your shoulders on the floor.

4. Hold 20 - 30 seconds and return to the start position.

5. Repeat 3 to 5 times.

Leg Stretch

1. Lie on your back with knees up and feet flat on the floor.

2. Lift your right leg up and hold behind the knee with both hands.
3. Pull the leg toward your chest to the point of a mild stretch. Keep a slight bend at your knee.
4. Hold 10 - 30 seconds, return to the start position.
5. Repeat on the left side.
6. Repeat 3 - 5 times on each side.

Love Handle Leg Lift

It's getting closer and closer to shorts, skirts and beachwear. Target those hard to get areas (hips and butt).

Stand with your feet hip-width apart, arms reaching forward at the shoulder level, palms facing each other.

Lift the right leg behind you as high as possible, toes pointed (unless you cramp, flex your feet instead), leaning forward slightly.

Lower the right leg toward the floor without touching and repeat the lift.

Do 10 reps. Switch legs and repeat. Do 2 sets on each leg.

Make it harder: Do 10 pulses at the top of every leg lift! 

Medical Weight Loss Centers | Metabolic Weight Loss Centers

Medical Weight Loss Centers | Metabolic Weight Loss Centers