Keeping the right leg straight, bring it forward in front of your chest and put your right hand on your right hip. Your toes should remain pointed.
With your inner thigh facing the floor, hold the position and pulse the right leg up and down in small, controlled movements, about 2 or 3 inches.
As you lift and lower, lead with the outside of the leg—this will help you target the outside of your seat down through your outer thigh.
C.
Microbends
With your right leg still in front of you and your inner thigh facing the floor, bend the right knee slightly and then press it back out, straightening the leg. Your toes remain pointed.
TO MODIFY:
If this is too much at first, you can start with the leg lower or with the knee slightly bent
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ADVANCED:
Raise the standing heel up so that you’re balancing on the ball of your foot for an extra challenge
.
P
HYSIQUE
57 T
IP
Push your muscles to the point of overload! Make them quiver; make them shake!
PRETZEL
A Physique 57 favorite, the Pretzel is the ultimate multitasking workout move. It simultaneously targets your seat, outer thighs, and waistline to give you a perfectly lifted seat, slimmer thighs, and tightened love handles. Plus, it’s gentle enough on your joints that you can do it every day. What more could you ask for?
MUSCLES TARGETED:
Entire seat, abductors, hamstrings, obliques
The Setup
Sitting on the floor, bring your left leg in front of you with the left knee bent at a 90-degree angle (in the workouts, we’ll do both sides).
Bring the right leg behind you, and bend that knee at a 90-degree angle as well. Turning your chest slightly left, lean forward and place one hand on each side of your left knee.
Draw your navel in toward your spine and lift your right leg up off the floor. Point the toes of your right foot and keep them higher than your knee. This is your starting position.
VARIATIONS
A. Pulses to the Side
Keeping your right leg suspended in the air, lift and lower the leg in small, controlled movements using the muscles in the side of your seat. Be sure to keep your toes pointed.
B. Press Leg Back
Flex your right foot and press your right leg back behind you about 2 to 3 inches in small, controlled movements. Try to keep the ankle above your knee and the heel close to your seat. Make sure your knee stays bent.