Exercise Directory: Exercise #5: Plie Squat with an Upright Row

This week's exercise is another version of the Plie Squat. This exercise will not only focus on your inner thighs, but we will also be incorporating arms and shoulders [with the Upright Row addition].

STEP #1: Start by standing with your legs about 2-3 feet apart with your toes turned out. Grab a couple dumbbells [the heavier the weight ... the harder this combo move will be] and hold them in front of your body. Make sure to look forward.

STEP #2: Push your hips back and lower your body until your thighs are parallel to the floor ... concentrating on squeezing the muscles in your legs and your booty. The dumbbells should be hanging between your legs.

STEP #3: Pause ... and then slowly push yourself back to the starting position ... once again concentrating on squeezing the muscles in your legs and booty. As you are coming up out of the squat, you are going to pull your elbows up so they are beside your head. This should be one solid flowing movement.

STEP #4: Lower the dumbbells  in front of your body ... and then lower your body back into a squat ... and repeat.

NOTE: Your shoulders are a smaller muscle group and take less weight to fatigue. Slowly ease your way into using heavier weights ... so that you don't injure yourself. 

NOTE: Keep in mind that your fitness level and range of motion are key factors in every exercise that you do. If you can't squat all the way to the point where your thighs are parallel to the floor, it's not the end of the world. Your goal should be to do the best that you can do ... and then try to improve upon the exercise each time you do it. This is in regards to how far you can squat down, how much weight you are holding in your hands, and how many repetitions you can perform.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.