Exercise 1: Squat Kickback
Purpose:
- Target the waist, hips, glutes, and thighs.
Instructions:
- Get into a four-point stance with hands under shoulders and knees under hips. Keep your body elevated, and lift your right knee, bending it behind your hip.
- Then, kick your right leg out to the side, forming a square with the floor, and gently turn your head to the right. Keep your left knee on the floor and maintain your balance.
- Do 15 reps, then switch sides and repeat.
Exercise 2: Ballet Sweep
Purpose:
- Tone your arms, waist, hips, glutes, and thighs.
Instructions:
- Stand with your feet together and arms at your sides.
- Bend your right knee and sweep your right leg behind you, so your left calf is forward. Extend your right arm at shoulder height and reach your left arm over your head.
- Maintain the arm position and gently lean forward, opening your hips and extending your right leg behind you.
- Do 15 reps, then switch sides and repeat.
Exercise 3: Skateboard Plank
Purpose:
- Target the hips, glutes, and thighs, while engaging the core and building strength.
Instructions:
- Stand with feet hip-width apart, knees slightly bent. Touch your knees together and place your interlaced hands on your left knee. Lift your right heel, touching the ball of your foot to the floor.
- Maintain your elevated body position, extend your right leg back, and place your right toes on the floor. Then, return your right leg to the starting position.
- Do 10 reps on each side, then switch and repeat.
Exercise 4: Demi-Pointe
- Wear athletic shoes.
- Lie on your back with legs hip-width apart. Bend your knees and lift them slightly, then propel yourself up at a 45-degree angle, supporting your hips with your hands on your waist.
- Hold for 5 seconds, and repeat this movement 15 times.
