Vickie is going to start with a grand plié en fagon.
Feet are going to be a little wider than shoulder width apart, with the toes turned out. Good. She's going to keep her hands underneath her baby which is going to encourage her to keep her lower back really tall.
From here, she's going to very gently bend her knees, letting her knees open out to the side, following the lines of her toes.
Then squeezing the inner thighs and pelvic floor, stand back up. Good.
Again, coming down very gently, keeping the lower back lifted. And using the inner thighs and pelvic floor to lift back up. Good.
We're going to add another little element here. She's going to again come down nice and low. This time as she squeezes up, she's going to try to draw her heels together isometrically, meaning they're not going to move in place as she stands up. It should give her a little more engagement of the inner thighs.
Again, come on down. You're going to draw the heels towards each other as the inner thighs engage in the pelvic floor . Very nice.
The second exercise we're going to show you how to do is called ice skater. It's what I call ice skater.
You can use a simple household towel. You don't have to get any fancy equipment from the gym.
Just place the towel down on a semi-slippery surface like a floor that's not carpeted.
You'll step one foot on to the towel. The other foot is going to stay off the towel. That's going to keep you nice and safe.
The foot on the towel is going to stay very, very straight. Vickie's just going to bend her left knee, send her left foot off to the side, letting it slip along the floor. Good.
When she's ready to come back up, she's going to press the right foot down into the floor, use her inner thighs to squeeze against the floor to come back up. Good.
Again. You can bring your hands onto your waist so they have somewhere to go. Bend your left knee, let the right leg go out straight to the side. Then use the inner right thigh to squeeze back up. Very nice.
One more time. Use the friction of the floor to give you more resistance. The more you press down to come in, the harder the workout will be.
You can do both of these exercises for 10 to 15 reps, maybe a little bit more. Make sure you do both legs if you're doing the ice skater. You can do this multiple times in one workout session. You can do this several times a week.