Plies With Dumbbells

Video Transcript

"Plies are an infamous dancer exercise, however they're good for targeting inside thigh. You're going to feel it in your entire legs, but we're really going to focus primarily on the inside thighs. So in order to find your natural second position or turn out, from first position slightly turn out the toes, knees tracking with the ankles, and then just walk them out so they're underneath the hips. So boom, right there is my natural turn out. Bending the knees, push your hips back so knees stay behind the toes. And we're going to have our weight in opposition to the movement. I prefer to hold it here, if you wanted to, you could hold it this way. If that starts to bother your wrists, just hold it straight down and then contract and release, leaving the knees stacked with the ankle, contract and release. Again, our focus is inside thigh, adduction, we contract both down and on the release phase, leaving our spine nice neutral posture, working ten to fifteen reps on the way to three sets."