Workouts: Plie Squats With a Plate

Video Transcript

"Okay everybody; it's time to put on those dancer legs. I'm Carol Ann, with Studio Group X, and I'm going to show you how to do a plie squat using a weight plate, so grab a plate that's pretty heavy. Your legs are large muscle groups so they can handle a lot of weight, so maybe a ten pound plate or a fifteen pound plate will be enough. What you're going to do is you're going to come into a wide stance, and your toes and your knees are turned out, and you want to think about your tailbone going straight down to the floor. And hug that plate in as tight as you can, and you're just going to come down and up. When you come up squeeze those glutes. Down and up. Think about your posture. Your head, neck, and spine is in alignment. Your abdominals are in nice and tight. Inhale as you go down; exhale as you push up. Now, if you feel like your knees are shooting beyond your toes separate those legs a little bit more. Make sure those knees stay behind those toes. You can even hold it down and do little pulses, and really feel that burn right there in that booty. And those legs are going to be nice and shapely. And then just come right up out of that. You can do that exercise for about four to five minutes, and in no time at all you're going to have those dancer legs. I'm Carol Ann, with Studio Group X. Plie everybody."