Gate Swing With Cross
Start with the feet wider than shoulder-width apart, toes pointing out. Squat down, then jump the feet together, crossing the left foot in front of the right. Jump the feet wide, squat down, then jump together, crossing the right in front of the left. Keep it up for 30 seconds.
Stand with feet together. Take a wide step out to the side with the right foot, squatting into the left heel with the left leg straight. Then hop the right foot in as you hop the left foot wide, squatting down into the left heel. Hop it back to center. Repeat for 30 seconds.
This is a variation of traditional jumping jacks. Jump the feet and arms open, then cross the left foot in front of the right and the left arm over the right arm. Jump the feet and arms open, then bring them together, crossing the right foot in front of the left, right arm over the left. Repeat for 30 seconds.
Plié Squat With Overhead Extensions
Grab a dumbbell and multitask for this move that’ll work the inner thighs as well as the triceps. Stand with the feet wide, toes pointed out. Hold a dumbbell with both hands overhead. As you squat down, bend the arms, lowering the dumbbell behind your head. Then straighten the legs and arms, squeezing at the top. Continue like this for 30 seconds, and if it becomes too difficult, place the dumbbell on the floor and continue for 30 more.
Side Step and Squat
Stand with your feet together. With your right foot, take a wide step out to the right and squat down. As you straighten the legs, step your right foot back in. Repeat on the left side. This counts as one rep. Do as many as you can for 30 seconds.
Lie on your back with your legs in the air, toes pointed out. Cross the right shin over the left, and pulse for two, then cross the left over the right, and pulse for two. Continue for one minute.
Bridge With Knees Together
Come onto your back with knees bent, feet on the floor, and arms by your sides. Place a small pillow or block between the knees. Continue actively squeezing the knees together as you slowly raise and lower the hips for one minute. Then lower the hips to the floor, open the knees out wide, and stretch the inner thighs with your legs in Butterfly position.
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