Tuesday, 06 April 2010 23:24

Arms and Legs of a Ballerina

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Exercise Tip: Arms and Legs of a BallerinaPlie Squat with Biceps Curl

This exercise will tone both lower body and upper body muscle groups and, together with a healthy nutrition and consistent exercise, will give your arms and legs a strong and sculpted sexy look...it will also save you time, because you are working upper body and lower body simultaneously.

Targeted muscles: Core (abdominal muscles), Quadriceps (thighs), Hamstrings, Outer and Inner Thighs, Lower Back, Biceps

Equipment: two 2lbs dumbbells


  • Stand with a dumbbell in each hand, palms facing forward, feet slightly more than shoulder-width apart and toes pointed outwards. Keeping your elbows tucked into rib cage, lift both your hands at the same time and curl weights toward your shoulders.
  • At the same time, bend your knees at 90 degrees, or as far as you can without losing your balance or compromising form. Hold your abdominal muscles tight, thinking of pushing your belly button inward towards your spine. Please, make sure that your knees never bend over your toes, and always align your knee-cap with the first two toes of each corresponding foot. Keep your pelvis tucked under and your back slightly arched.
  • Straighten your legs while squeezing your glutes. At the same time, lower your weights back to the starting position.

If you are a beginner do 3 sets of 20 repetitions. Rest 30 seconds between sets.

If you are more advanced do 3 sets of 35 repetitions. Rest 20 seconds between set.

Last modified on Friday, 29 April 2011 20:39

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