Plie

• This ballet-inspired move may seem simple but its highly effective.
  
  Stand with your feet slightly more than shoulder width apart, toes pointing outward and arms straight in front of you. Now lower yourself down to a squat and hold for about 5 seconds. The lower you can go, the better, but be sure your knees aren't extending over the ends of your toes. Keep your thighs, butt and abs flexed as you slowly raise yourself back up to the starting position. To make this a little tougher, slightly pulse at the bottom of your squat for up to 20 seconds.
  
  

Squat and Towel Slide

• Stand with your feet together and place your left foot on top of a folded towel. Squat down and shift your weight to your right leg then slowly slide your left foot to the side until your leg is extended they slowly return it back to the starting point. Do this for 30 seconds then switch legs for another 30 seconds.
  
  

The Hip Lift

• Lie flat on your back with your knees bent and your feet flat on the floor, your arms along your sides. Now lift your hips up off the ground, taking care not to arch your back, and hold for 1 second before lowering to the ground again. During this hold your hamstrings and glutes should be flexed and your belly button sucked in toward your spine. Repeat this for 60 seconds.
  
  If that is too easy for you, then straighten your leg so it is parallel with your body after lifting your hips. Hold this position for 5 seconds, then place your foot back to the floor and slowly lower your hips back to the ground. Repeat this motion for 30 seconds and then switch feet so both sides get worked equally.