Do these four moves three times a week, and you’ll see more definition in a month! For faster results, add 20 minutes of cardio.
You need: A chair
Place fingertips on back of chair and stand with legs shoulder-width apart, feet turned outward. Lift onto tiptoes and hold for 3 counts. Stay on tiptoes and lower into a squat. Hold for 30 seconds. Do 10 reps.
Perfect your form: Keep chin up and core engaged.
Dial it down: Come down off tiptoes.
Amp it up: Raise arms to shoulder height and hold.
2. Chair Squat
Stand in front of chair with legs together and arms raised above head. Lower into a squat, hovering above chair. Hold for 30 seconds. Return to standing. Do 10 reps.
Perfect your form: Don’t let knees extend beyond toes as you lower into squat.
Dial it down: Hold for just 10 seconds.
Amp it up: Lift one heel at a time off the ground for 15 seconds as you hold squat.
3. Single-Leg Hip Raise
Lie on back with both knees bent. Raise hips off the floor. Then lift one leg straight in the air and hold for 15 seconds. Switch legs and hold for 15 more seconds. Do 5 reps on each side.
Perfect your form: Use your glutes, not your lower back, to lift your hips.
Dial it down: Raise and hold hips with both feet on floor.
Amp it up: Pulse hips 5 times between holds.
4. Grand Battement
Stand with legs hip-width apart. Lift one leg to side with toes pointed outward. Hold for 30 seconds. Without placing foot on ground, draw leg behind you (let the heel guide the motion) and hold again for 30 seconds. Do 5 reps on each side.
Perfect your form: Draw core toward your spine.
Dial it down: Do fewer sets.
Amp it up: Perform the exercise from your tiptoes.