Women's Fitness

44 womensfitness.co.uk | September 2016

EXERCISE

PLIÉ SQUAT

Areas trained:GLUTES QU ADS CALVES

Technique

➤Take a wide ballet

second posit ion

with your feet

turned out. Tuck

your hips under.

➤Squat down

keeping your

backstraight.

➤Liftup onto the

balls of your feet.

➤Return to the

startand repeat.

SAFETY TIP

Keep your chest up

and shoulders back

throughout

REPS: 12

FIRE HYDRANT

Areas trained:GLUTES CORE

SAFETY TIP

Keep your back

flat and both

armsextend ed

Technique

➤Start on hands

and knees

with hands

directly under

your shoulders

and knees

directly under

your hips.

Keep your

back flat with

your hips

tuckedunder.

➤Keeping the

same angle

in the leg

bring one knee

out to the si de

as high as

possible

without tilting

your hips.

➤Drop it back

down to the

floor briefly

befo re

repeating

immediately.

FIRE HYDRANT

Areas trained: GLUTES CORE

SAFETY TIP

Keep your back

flat and both

arms extended

Technique

Start on hands

and knees

with hands

directly under

your shoulders

and knees

directly under

your hips.

Keep your

back flat with

your hips

tucked under.

Keeping the

same angle

in the leg

bring one knee

out to the side

as high as

possible

without tilting

your hips.

➤Drop it back

down to the

floor briefly

befo re

repeating

immediately.

REPS: 20

EACH SIDE