Famous choreographer, ballerina and trainer Mary Helen Bowers prepares Hollywood stars for their dancing roles. She put together this 16-minute workout specifically for those who would very much like their legs to resemble the slender and toned legs of the beautiful dancers.

Start with one leg and don’t switch. After you’ve gone through all nine steps, focus on the other leg.

Exercise # 1

Stand on all fours. If your knees are sensitive, put another mat or towel under them. Let your palms rest on the floor, make sure your hips are perpendicular to the floor, draw your tummy in. Pull the knee to your chest and then swing your straightened foot up. Try not to bend your arms at the elbows during this exercise.

Do three eight-rep sets.

READ MORE: 15-minute butt workout that can help women over 40 get tighter butt

Credit: Pixabay

Credit: Pixabay

Exercise #2

As you do the last swing from the previous exercise set, don’t lower your leg and start swing it further up on a small amplitude.

Do three eight-rep sets.

Exercise #3

Go straight to the simple backwards swings with a straight leg. Don’t forget to keep your abs tensed.

Do three eight-rep sets.

Credit: Pixabay

Credit: Pixabay

Exercise #4

Then perform a modified version of the leg swing. Raise the straightened leg up, then bend it in the knee, straighten it and lower it down. Remember that the leg you’re focusing on should not be touching the floor.

Do three eight-rep sets.

READ MORE: 6 simple exercises to get an hourglass figure

Credit: Pixabay

Credit: Pixabay

Exercise #5

Rest for a little bit by stretching your gluteus muscles and thigh muscles.

Exercise number #6

Once again, stand on all fours, leaning on your knees and elbows. Continue with same leg. Lift it, bend at the knee and make bouncing movements. At the lowest point, your femur should be parallel to the floor.

Do three eight-rep sets.

Credit: Pixabay

Credit: Pixabay

Exercise #7

Bend your raised leg in the knee at a 90’ angle, then stretch it out. Don’t forget that your tummy should be drawn it at all times.

Do three eight-rep sets.

Exercise #8

Bend your leg at the knee and put it down, then lift it back up, stretch it out, bend again, stretch out and return to the initial position.

Do three eight-rep sets.

Exercise #9

Go for a quick stretch and then repeat same steps with the other leg.

Credit: Pixabay

Credit: Pixabay

READ MORE: 8 exercises to reduce the size of your belly

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