B. Seat Toward Heels and Up
Raise your heels up inches off the floor so that you are on the balls of your feet.
Bend your knees deeply and lower your seat as far as you can toward your heels while maintaining the angle of your torso. Then come back up to your starting position. Maintain the squeeze on the ball throughout.
B.
P
HYSIQUE
57 T
IP
Always remember, you can design your own body. You are the sculptor; you are in charge.
SWIVEL CHAIR
We love this exercise for you! Swivel Chair keeps your core engaged while working your inner and outer thighs closer to the bone. Make sure you keep your thighs together throughout the move—that’s a major challenge!
MUSCLES TARGETED:
Thighs, waistline
WHAT YOU’LL NEED:
A waist-high, sturdy piece of furniture
The Setup
Stand a forearm’s distance away, facing your furniture with your feet, knees, and thighs together. Place your hands on your furniture a bit wider than shoulder-width apart.
Keeping your upper body facing forward, rotate both feet and hips to point in the direction of your right hand (in the workouts, we’ll do both sides).
Lift your heels a couple of inches off the floor and bend your knees to a challenging level—about 5 or 6 inches down. Keep your shoulders squared forward and your feet and thighs together. 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. Look straight ahead and keep your abdominal muscles pulled in so that your body weight stays forward and your tailbone is pointing toward your heels.
B. Hip Tucks
Keeping your upper body still, roll your hips forward and then release them back. Again, these Hip Tucks are small, controlled movements. Your legs remain in your starting position: knees and thighs together, tailbone over your heels, and heels off the floor.
B.
C.
Seat to Heels and Up
Bend your knees deeply and lower your torso so that you hover a few inches above your heels. Then come back up to the starting position. Your upper body should face forward throughout the movement, and if your knees start to separate as you get closer to your heels, be sure to bring them back together on the way up. You’ll really feel the burn with this one—but remember: MIND OVER THIGHS!