B.
C. Leg Circles
Keeping your toes pointed, use your right knee to draw a circle the size of a tennis ball.
C.
ADVANCED:
Place and squeeze the ball behind your bent knee throughout the exercise
.
Note: If you have a lower back injury, you can use the Setup posture for Standing Crane (
here
) during this exercise
.
P
HYSIQUE
57 T
IP
Connect your mind to those areas where you are feeling the burn. When you dig down deep, that’s when your body starts to change.
STANDING SCISSOR
We think this one is really hard! But with the biggest challenges come the greatest results. This move combines the power of karate kicks with the grace of ballet’s
grand rond de jambe
. Feel your leg reach longer as you stretch to your max, and then watch as you get that sexy, streamlined look from your hips to your toes.
MUSCLES TARGETED:
Gluteus maximus, medius, and minimus; hamstrings; obliques
WHAT YOU’LL NEED:
A waist-high, sturdy piece of furniture
The Setup
Stand with your furniture on your left side (in the workouts, we’ll do both sides). Lean sideways to place your left forearm on the furniture, keeping your hips in line with your elbow. Now take a big step away from the furniture so that your torso lengthens on an incline.
Make sure your left foot is directly below your hips (pointing slightly toward your furniture) and soften that knee.
Raise your right leg up to hip level and straighten it directly out to your side so that your body forms a T shape. Your toes are pointed and your inner thigh is facing the floor.
Now extend your right arm straight up toward the ceiling. Remember to engage your abs. This is your starting position.
VARIATIONS
A. Scissor Movement
Keeping your toes pointed and your right leg straight, bring the leg forward in front of your chest, keeping your inner thigh facing the floor.
As you bring the leg forward, slice your right arm down to hip level. The arm stays straight throughout the movement.
As you bring the leg back to the starting position, your arm goes back up as well.
B. Pulse the Leg