Shapely Legs: Plies

Leg plies are a great way to keep the lower body shapely and toned. Learn how to get shapely legs by doing plies properly from a celebrity trainer in this workout video.

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Place hand on ballet bar
Roll up
Lower down
Lift

About this Author

Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Grace Lazenby, and welcome to Shapely Legs. Today, I'm going to take you through a series of lower body workout at the ballet bar. Now, you can also use a body bar or a chair if you need to balance. We're going to go through plie in first and second position, so go ahead and place your right hand on a ballet bar or a chair. You're going to roll up and keep your heels together so you are going to can roll up in first position. From here, we're just going to lower down nice and slow, lower for two and then lift. Okay. So, what I want you to do is really keep your glutes nice and contracted as lower and lift, so try not to let the weight dump forward into your quads and your knees, keep it right around your hips, lower. Good. Chest up and abs in, last one. Good! Here we go. We're going to take it a little faster, and lower and lift, lower and lift. Good. Excellent. Again, keep the weight right in your hips. Let's go two more and then we're going to add the upper body. From here, you're going to lower, lift, and stretch. Good. Really elongating to the lower body, connect your body as a whole, abs in, chest lifted. Good. Excellent! Four more everybody, and lift, stretch, and three, lift and stretch, working the entire body here, and this is your last one, and relax. Good! Now, we're going to take our feet a little wider. This is called the second position. Toes at a slight diagonal, again lower slow, down for two and up. This time, you really want to send your energy straight to the heels and again straight to the glutes, open chest. Good! And, let's take it a little faster, lower. Good. So again, these moves work the entire lower body, little bit more of the larger muscle groups. Let's go two more, last one, let's add an upper body stretch. Exhale! Good! Making your body nice and long, beautiful, getting nice long lean legs. Again, you can work these exercises two to three days a week, lower and stretch, and lower. This is your last two, lower, lift. Excellent! Last one, and relax. Great job. That was your shapely legs series. That was your plie in the first and second position. I'm Grace Lazenby. We'll see you next time.

Shapely Legs: Plies Video

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