While at the time of writing, Connecticut is knee-deep in the glacial abomination that is February, spring is—by Punxsutawney Phil’s calculations—roughly three weeks away. If you’re salivating at the visualization of a crisp spring breeze caressing your bare calves, but also harbor fear about unveiling those legs, rest easy. Cindy Sites, owner of Go Figure Fitness Studios, has the solution: The Figure Method, a workout that utilizes a ballet barre, and focuses on the quads, hamstrings, and oft-neglected gluteus-minimus. “In order to develop beautifully toned thighs,” Sites declares, “I recommend these effective moves to my clients at Go Figure.” Put to use these six exercises, without neglecting the stretching afterwards, and you’ll be golden when the thermometers cease their interminable plummeting.
Forward Leg Lift: This move is for toning those quads and adductors—inner thigh muscles that Sites calls “one of the weakest muscles in a woman’s body.” The idea is to create lean, toned muscles, not bulky ones. With your lower back pressed against the bar, and your hands clasped to the backside of the bar, extend one leg out, lifting and lowering (in as challenging a range of motion as possible), toes pointing forward, for twenty reps. After twenty, flex your foot, and do twenty more. Subsequently, switch legs and repeat.
Reverse Leg Lift: Employing the same concept as the Forward Leg Lift, the Reverse Leg Lift works the back of the leg, challenging you from glute to ankle. Standing next to the barre—or your “point of balance,” if a barre isn’t possible—and clasping it with your right hand, bend your left knee somewhat, and (keeping your toes pointed) lift your right leg behind you for twenty reps. After you’ve finished, straighten the toes, flex the foot, and repeat. Switch positions, regarding the opposite leg, and repeat the exercise.
Ballet First Position: Although this one might be hard on those with knee issues, the plié is a great workout for the entire leg, targeting those quads, hamstrings, and glutes. (If your knees are troublesome, Sites assures that you’re fine to skip ahead to Ballet Second Position.) Facing the wall, with your wrists dangling over the barre—or, again, your “point of balance”—heels lifted and touching, spread your knees and squat down to create a diamond shape between both your heels and pelvis. Repeatedly lift and lower yourself one inch, for twenty reps, never moving your seat below the knees. After the reps, take a breather, and repeat.
Ballet Second Position: This deviation from Ballet First Position is, luckily, also a full leg workout. Facing the wall, with your wrists again dangling over the bar, and legs spread apart, squat—with your knees facing outward—with your heels lifted. (The heels must be lifted to feel this position’s full effect.) Either hold this for a minute, or repeatedly lift and lower yourself an inch for twenty reps, never moving your seat below the knees. Take a breather after you’ve finished, and repeat.
Hamstring Press: The Hamstring Press is wonderful for toning and building the strength of your hamstrings. Admittedly, you don’t need a barre for this one; with your arms extended in front of you, one is slightly bent while the other should be raised, at a ninety degree angle with your heel facing upward. Point your toes and lower your raised leg so that the toes touch the ground, before returning it to the ninety degree angle. Repeat this move twenty times. Take a short break, stretch out the legs, and repeat, without your toes pointing and the foot flexed. Afterwards, repeat for the opposite leg.
Runner’s Lunge: Your thighs have been significantly worked by now, so it’s time to employ a good stretch for both the thighs and hamstrings. With your right leg planted at a ninety degree angle, extend your left leg behind you, being sure to keep that left heel off the ground. Fold your arms into prayer position and hold; subsequently repeat for the other leg.