How to Do Lunge Plie Exercises

This exercise combines the lunge and the plie squat to tone your outer thighs, inner thighs and your buttocks. You can perform this exercise with both feet on the floor, or with one foot on an exercise bench. Either way, you will begin to see results quickly.

Instructions

Difficulty: Easy

1. Begin in the lunge position, with your left foot out in front of the right food and facing the bench. If you are using an exercise bench, plant your left foot firmly on it.
2. Keep your back straight and perform a lunge, lowering your back knee toward the floor. Lift back up, pick up your front foot about an inch from the bench and turn your body so that the bench is beside you.
3. Turn your toes out as far as you can without experiencing discomfort. Squat toward the floor, keeping your body straight and your abdominals muscles tight. Rise again, lift the left foot an inch from the bench and turn your body so that the bench is behind you and your right foot is in front of you. Do another lunge.
4. Return to the plie position, do a plie squat and return to your original position. If you are using an exercise bench, do a step up. If not, do another lunge. Switch legs and do Steps 1 through 4 again.

Tips & Warnings

• Warm up with leg stretches. For a stretch to be effective, hold it for at least 15 seconds.
• You can do these exercises without a bench, but using one will yield better results. If you don't have a bench, use the bottom step of a flight of stairs.
• Don't change positions without lifting the elevated foot when using an exercise bench. You could twist your knee.