Little Black Dress: Lower Body

March on the Spot
Side Bends
Spine Rotations
Opposite Hand to Knee
Hip Circles
Shallow Squat & Bicep Curl
Ankle Flex
Shoulder Rotations
Neck Rotations
March Forwards & Backwards
Knee Raise & Pec Deck Arms
Jog on the Spot
Small Lunges
Leg Curls & Pull Down Arms
Jog Heel Flick
Squat
Neck Stretch
Chest Stretch
Back Stretch
Shoulder Stretch
Tricep Stretch
Spine Stretch
Thigh Stretch
Hamstring Stretch
Hip Flexor Stretch
Inner Thigh Stretch
Glute Stretch
Calf Stretch
Lower Calf Stretch

This one is great for toning up those shoulders and arms.

Try repeating each sequence 3 times for maximum effect.

Work hard on each exercise for 30 seconds followed by 30 sec rest. Gradually reduce your rest time and increase your working time as your strength improves.

CAUTION!

The CoreCurve is designed to make the exercises more challenging.  If you are new to exercise you may wish to practice on the floor to start with until you’re comfortable with the technique.

The CoreCurve is erognomically shaped to give support to your back. However, the shape may not suit everyone, so please proceed with caution.

Set Up Instructions – Platform
Bulgarian Split Squat
Step Up
Set Up Instructions – Parallel
Inner Thigh Lift (Left)
Glute Kickback (L)
Inner Thigh Lift (Right)
Glute Kickback (R)
Outer Thigh Lift (Left)
Outer Thigh Lift (Right)
Squat
Step Up
March Forwards & Backwards
Knee Raise & Pec Deck Arms
Squat
Small Lunges
Shallow Squat & Bicep Curl
Jog Heel Flick
March on the Spot
Neck Stretch
Shoulder Stretch
Back Stretch
Seated Tricep Stretch
Seated Chest Stretch
Seated Inner Thigh
Seated Outer Thigh
Seated Lower Calf Stretch
Lying Hamstring Stretch
Lying Abdominal Stretch
Lying Quad Stretch
Kneeling Spine Stretch
Kneeling Hip Flexor
Calf Stretch