1. Stand with feet together holding a 5- to 10-lb. weight between both hands. Slide your left leg back, touching the floor lightly with your toe. Shift 90 percent of your weight onto your right leg, bending the knee slightly.
2. Keep your abdominals tight and spine neutral as you hinge forward from your hips, lowering your torso toward the floor until you are no lower than parallel. Pause; return to starting position. Repeat 8 to 12 times and then switch sides.
Scott Ashton
Lower Body Lift
1. Lie on your back, knees bent and feet hip-distance apart on the floor (heels under knees). Gently draw your right knee into your chin,.
2. Keeping your right knee close to your chest, press through your left heel to lift your hips. Pause; slowly lower to starting position. Repeat for 10 to 12 repetitions; switch sides. Complete 2-3 sets on both sides.
Joe Hardwick
Dancer's Plié
1. Stand with your heels together and toes apart so that your feet form a V. Hold a 5lb dumbbell in your left hand.
2. Take a big step to your right with your right foot, then bend both knees so that your backside sinks toward the floor. At the same time, with your palm facing down, raise your left arm out in front of you until it’s parallel with the floor. Lower our arm and return to starting position.
3. Switch the dumbbell to your right hand and repeat the move stepping to the left. Continue switching back and forth until you’ve complete 15 reps on each side.
David Heisler
Lower Body Toner, Step 1
1. Stand with your feet hip-distance apart and your arms crossed at shoulder height. Step your right leg behind your left and slowly lower into a curtsey squat. Pause.
David Heisler
Lower Body Toner, Step 2
2. Rise by extending your left leg, bringing your right knee up until your right toe is at the inside of the left knee. At the same time, rotate at the waist and turn your torso right, towards the lifted leg. Pause. Repeat 8-12 times; switch sides.
Joe Hardwick
Step Up, Slim Down
1. Hold a 5lb dumbbell in your right hand and stand next to the bottom step of a staircase or a sturdy stool.
2. Step up onto the step with your left foot and raise your right arm to the side until it’s parallel to the floor.
3. Lower your arm and step down. Repeat for a total of 15 reps on your left side.
4. Switch sides for another 15 reps. To get your heart pumping, do three sets on each side without resting. Do the move three times per week for best results.
Dave Damer
Gravity Fighter
1. Secure one end of an elastic resistance band to the leg of a couch or heavy chair and attach the other end to your left foot.
2. Get on your hands and knees with your legs farthest away from where you secured your resistance band.
3. Exhale as you extend your left leg straight back while reaching out with your right hand.
4. Inhale as you slowly lower both your arm and leg (don’t touch the floor!) and repeat for a total of 15 reps.
5. Switch sides for another 15 reps. Do three sets twice a week to achieve your best results.
Joe Hardwick
Dancer's Plié
1. Stand with your heels together and toes apart so that your feet form a V. Hold a 5lb dumbbell in your left hand.
2. Take a big step to your right with your right foot, then bend both knees so that your backside sinks toward the floor. At the same time, with your palm facing down, raise your left arm out in front of you until it’s parallel with the floor. Lower our arm and return to starting position.
3. Switch the dumbbell to your right hand and repeat the move stepping to the left. Continue switching back and forth until you’ve complete 15 reps on each side.
