Friday, August 2, 2013

Plie Squats, Pretty and Effective


 Position A: Feet turned outwards and 
shoulder width apart, hands on your hips, 
good back posture, chin up!

Okay pretties, it's time to gear up and get some blood flowing! The Plie Squat is very similar to the regular squat, however, it is more commonly used in training for dancing, such as Ballet.  What exactly is a plie, you ask? It is simply a bending of the knees. But, because it is done with a slight external rotation (known to dancers as turn out) it engages different muscles than the regular squat. 




Position B: Lean forward as you squat and
 intentionally stick your butt out, chin up!

 Benefits:

B position plies work:

  • Butt
  • Thighs, (quadriceps)
  • Hamstrings 
  • Inner thighs, (adductors)  

Both the squat and plie squat are beneficial for:
  • allowing the joints & muscles to become soft and pliable
  • assisting the tendons in maintaining flexibility and elasticity
  • Creating a sense of balance.

Try combining the squat and plie squat in one round of a workout for maximum effects!

Do Squats, (8 - 16 reps)
Then, without a rest period, do B position plies (8 - 16 reps)
Rest :30seconds to 1 minute
Repeat entire set 2 more times.

[photo: Sunina.com]

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