The Physique 57 Solution (22 page)

A great alternative to the boring abductor machine at the gym, the Curtsy works your inner and outer thighs at the same time, slimming away saddlebags and thunder thighs for lean, shapely legs. It also builds core strength and makes you feel feminine and graceful. Besides, you never know when you’ll need to curtsy!

Standing a forearm’s distance away, face your furniture and hold on to it with your hands slightly wider than shoulder-width apart. Step your feet into a Small V position: heels together, big toes 2 to 3 inches apart.

Holding on to your piece of furniture, incline your chest forward at a 45-degree angle.

Bend your knees and cross your right foot behind you toward your left shoulder, placing the ball of your foot on the floor (in the workouts, we’ll do both sides).

Now bend both knees deeply. Your right knee should hover a few inches off the floor, so step your right foot farther back if necessary. Your feet and knees should be slightly turned out; keep the left foot flat. This is your starting position.

A. Pulses

Bend your knees deeper and lower and lift your body in small, controlled movements, about 2 to 3 inches. Your chest remains inclined forward throughout the movement.

B. Single Leg Pulse

Keeping your hips in place, lift the right leg off the floor and bring your right heel in toward your seat. This engages the seat and hamstring muscles.

Now pulse the standing leg, bending your left knee to lower and lift your body in small, controlled movements, about 2 or 3 inches. Keep your abs tight to engage the core.

B.

This is really a ballet move, and an amazingly healthy one at that: You are simultaneously lengthening and strengthening your muscles, while building bone density in your standing leg and strengthening your knee joints (a plus for anyone who has weak knees). Best of all, you can immediately feel your leg muscles becoming more defined. A welcome alternative to lunges, our Kick Line series will make you feel like a dancer—and give you the long, lithe legs to match!