1. Get Rid of Those Flabby Inner Thighs
If you want to work your legs and bottom, then you need to add the wide squat with the added calf raise. This exercise specifically works on the glutes, quads, inner thigh and the calf. It is an excellent addition to any workout and while it looks quite simple, it is really a more advanced exercise.
2. How to Begin
When you start this exercise it is easiest to begin with the back against a wall or other immobile object for support. Spread the feet shoulder width apart and keep the toes pointed slightly outward. Slide down to a squat position and make the thighs parallel to the floor. This is the beginning position for the exercise. Go up on tiptoe as you exhale for a count of two. Lower yourself back down, also in a count of two and inhale as you lower. Do several reps to complete the set and then stand erect. Drop down to the start position to begin the next set.
3. Focus as You Practice
While you do the squat, focus on tightening the muscles in the butt as you go down to squat position. Also focus on the muscle group in the legs. Keep the muscles tightened as best you can while lifting the heel off the ground for the calf raise. Focus given to the muscle groups increases not only your awareness, but also allows you to gain a more cognitive approach to your muscles and gain more control.
4. Put on a Tutu for the Ballet Grand Plies
Ballet grand plies are much like the squat. The difference between the two is the way the feet are held in some positions for the plie and also the placement of the arms. Adjust the foot position to take a tip from ballet. Choose to point the toes more outward and feel the change in the muscle groups. Try it in various ballet positions to see which one addresses the muscle group that you find underlying your problem area.
5. Move the Heels
Remember that when you do the wide squat with calf raises, you focus on the muscle groups involved. As you get more advanced, lift your heel and move it forward or backward. If you experience any pain when you do this, of course, cease immediately. The rotation allows a more thorough work out for the muscle groups.
Member Comments