America Takes It Off: Leg Pliés and Lunges

Tackle common trouble spots in five easy moves.

By Allison Winn Scotch for Prevention

Plié Sweep
Stand with feet wide apart, toes pointing out, and hands on hips. Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor. Hold for 3 counts. As you stand up, sweep left leg across body, as if you're kicking a soccer ball. Switch legs after each set.

Make It Easier:
Eliminate the leg sweep.

Bun Burner
Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it's in line with back, toes pointed and hips square to floor. Pull knee into chest (A), contracting abs, and extend leg back out 12 times. Next, extend right leg (B) and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling (C) and pulse 12 times. That's 1 set. Repeat with left leg. (No need to add additional pulses when you progress to 3 sets.)

Make It Easier:
Place forearms on floor.

Pass Through Lunges
Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for 1 count. In one swift movement, press off right foot and bring it behind you. (Left foot doesn't move.) Lower into another lunge so left thigh is parallel to floor, holding for 1 count. Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set.

Make It Easier:
Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.

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