Beautic

"Recuerde, no importa cuán profundamente esté inmerso en una pose, es importante quién es cuando llegas allí". - Max Strom

“Debes ir al borde una y otra vez. Entonces, con el tiempo, irás más allá. - Sri Dharmma Mittra

Stand with your feet wide apart and your toes pointing outwards.
Place your hands on your hips and draw your shoulders back and down (A).
Inhale and bend your knees out wide over your toes (B).
Exhale and squeeze your bottom as you push yourself back upright.
Repeat this 15 times.
Now hold in the ‘down’ position and lift your heels up and down 10 times (C).
For more intensity, hold dumbbells in front of your thighs and lift them straight out to shoulder height with each plié.
Top tips:

Squeeze through your pelvic floor, inner thighs and bottom to push your back upright.
To progress:

Hold at the bottom position on the last rep then squeeze your bottom to pulse halfway up and down 15 times before the heel lift.
3. Side leg lift
3 sets of 10 reps on each side

Benefits: strengthens and sculpts your outer hips and bottom.