每日健身计划：特蕾西 安德森的秀腿练习 Tracy Anderson Leg Exercises | POPSUGAR Fitness

Sculpt Your Legs With 4 Effective Tracy Anderson Moves

by Lizzie Fuhr 4/19/15

The reason that the celebrity client list of Tracy Anderson, who's currently a spokesperson for Scünci, continues to tack on new names is the toned and lean results clients achieve through her vigorous dance-inspired classes. To sculpt strong legs without bulking up, try out this four-move workout plan from Tracy at home.

Challenging, fluid, and fun, this equipment-free workout session is full of body-weight exercises that build strength and get your heart pumping. All you need to get moving is a mat, a pulled-back ponytail (à la Tracy), and a good attitude.

Source: Tracy Anderson Method

1 Exercise 1: Kneeling Knee-Touch to Single-Leg Plank Kick

• On all fours, place your left elbow on the mat with your forearm under your chest. Bring your right knee over your left knee with your foot pointed out diagonally from the body.
• Straighten your left leg as you come into a plank while extending your right leg out diagonally (like you are kicking where the wall meets the ceiling). Return to the starting position with knees touching on the ground. This completes one rep.
• Complete 30 consecutive reps on your right side. Then switch to the left side for an additional 30 reps.

Source: Tracy Anderson Method

1 / 4

2 Exercise 2: Attitude Split Stretch

• On all fours, stagger your hands, bringing your left hand slightly in front of your left shoulder. Lift your right leg into the attitude position with the knee bent to 90 degrees, keeping the knee and foot higher than your hip. Allow your top hip to rotate to the left, moving the right knee over the left heel.
• Straighten both knees to lift your pelvis up into a variation of Downward Dog with the right leg reaching toward the left wall — you should look like you're in a splits position with hips in the air and your left leg past the center line of your body. With control, bend your left knee and lower your right leg back to the starting position (with the right leg back in attitude). This completes one rep.
• Complete 30 consecutive reps on your right side. Then switch to the left side for an additional 30 reps.

Source: Tracy Anderson Method

2 / 4

3 Exercise 3: Side-Lift Arm Reach

• Lie on your right side with your right hip and thigh on the ground; your right knee should be bent at a 90-degree angle. Keeping your hips stacked, extend your left leg behind you, bringing your toes to the mat for support. Rest your right forearm down on the ground and your left palm under the shoulder.
• Come into a plank position, keeping the right hip twisted down and in toward the ground.
• Return to the starting position with your right hip and thigh resting on the ground. This completes one rep.
• Complete 30 consecutive reps on your right side. Then switch to the left side for an additional 30 reps.

Source: Tracy Anderson Method

3 / 4

4 Exercise 4: Press Split Stretch

• Lie on your stomach with your right leg extended out to the side and your left leg extended toward the back of the mat with your foot flexed. Your left toe should be making contact with the ground for support. Rest your hands on either side of your chest with the elbows bent in a push-up position.
• Push up and press your body toward the ceiling. Keep your legs in the split, and rest back in your hips for a deeper stretch.
• Complete 30 consecutive reps with your right leg. Then switch to the left side for an additional 30 reps.

Source: Tracy Anderson Method