Stand behind a chair and face it with your legs together and toes pointing forward. Place your hands on the chair's back. Squeeze your inner thighs together and lift your heels as high as you can. Keeping your shoulders stacked over your hips and your thighs engaged, bend your knees and lower your body straight down until your thighs form a 45-degree angle with the floor. Without dropping your heels, extend your knees to come back up to a standing position. That's one rep. Repeat.
Strengthens thighs, buttocks, and hamstrings.
A) Come onto tiptoes. B) Raise arms overhead. C) Raise arms parallel to the mat. D) Plie Tendu. E) Plie Alternate Heel Lifts. F) Plie Heel Lifts. G) Plie Squats With Circle. H) Plie Squat On Tip Toes. I) Plie Squat With Twist
Knee, leg or shoulder injury.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
Stand behind a chair and face it with your legs together and your toes pointing forward. Place your hands on the chair’s back. Squeeze your inner thighs together and lift your heels as high as you can. Keeping your shoulders stacked over your hips and your thighs engaged, bend your knees and lower your body straight down until your thighs form a 45-degree angle with the floor. Without dropping your heels, extend your knees to come back up to a standing position. That’s one rep. Repeat.
Yoga Lesson Planner
Pilates Lesson Planner
