Pliés are one of the best leg exercises to tone and strengthen the inner and outer thighs, without putting a lot of stress on the joints. Ballet dancers have some of the strongest thighs of anyone on the planet, and the plié is the first step students learn. If you're curious, the French word "plié" (plee-AY) means "to bend."
Step 1: Place your hand against a wall or hold on to the back of a chair for balance. If you have good balance, you can place your hands on your hips.
Step 2: Take a small step out with each foot about shoudler-width apart. Turn your feet outward.
Step 3: Bending at the knees, lower yourself down - slowly - six to eight inches. Moving slowly forces your thigh muscles to work harder, which means your muscle strength will increase faster.
Step 4: Throughout the exercise, keep your shoulders down, your back straight, your stomach pulled in, and your buttocks tucked in.
Step 5: Come back up to the starting position, again, slowly.
Step 6: Do twenty to thirty pliés, then shake your legs out to relax the muscles.
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