If you want to lose fat on your thighs or any other area of your body, you need to eat a healthy, low-fat diet and incorporate aerobic activity into your weight loss plan. Spot training doesn't work; however, performing ballet plies can help tighten and tone the muscles in your thighs. The ballet plié is similar to an open-legged squat. It requires leg, lower back and ab strength as well as hip flexibility. There are two types of plies: the demi-plie and the deeper, wide-legged grande plié. Both versions sculpt the buttocks and thighs to create a lean, muscular profile. You can perform freestanding plies or hold on to a chair or wall if you have issues with balance. Consult your physician before starting an exercise program.
Demi-Plie
Step 1
Stand in first position with your heels together and your feet turned outward as far as possible. Make sure your legs turn out at the hip so that the top of your thigh is facing outward.
Step 2
Pull your bellybutton inward to tilt your pelvis, lift your chest and pull your shoulders back. Bring your hands together at pelvis level with the backs of your fingers touching.
Step 3
Lift your hands to chest level with your fingers touching and your arms slightly bent. Keep your spine stable and lower as far as possible into a squat with your heels planted. Rest one hand on the back of a chair for balance, if needed.
Step 4
Open your arms out into a “T.” Rise back up to the start position and bring your hands together at pelvis level. Repeat 10 times.
Grande Plie
Step 1
Stand in first position with your heels together and your feet turned outward as far as possible. Slide your left foot out approximately one to two feet into a wide stance, known as second position. Keep your legs turned out at the hip so that the tops of your thighs are facing outward.
Step 2
Pull your bellybutton inward to tilt your pelvis, lift your chest and pull your shoulders back. Bring your hands together at pelvis level with the backs of your fingers touching.
Step 3
Lift your hands to chest level with your fingers touching and your arms slightly bent. Keep your spine stable and lower into a squat until your thighs are parallel to the floor. Rest one hand on the back of a chair for balance, if needed.
Step 4
Open your arms out into a “T.” Rise back up to the start position and bring your hands together at pelvis level. Repeat 10 times.
Tips and Warnings
- For more intensity, transition between the demi-plie and grande plie, and lift your heels in the bottom of each plie.
Things You'll Need
- Straight-backed chair, optional
References
- “Element: Ballet Conditioning”; Elise Gulan;2007
- “New York City Ballet Workout”; Peter Martins, et al.; 2001
- “New York City Ballet Workout”; Peter Martins, et al.; 2001
- American Council of Exercise: Fit Facts: So, You Want to Spot Reduce? Here's How
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