Trainer: Alison Hess, Tilton Fitness in Galloway Township, Mays Landing, Northfield

Exercise: Parallel thigh work

Muscles targeted: Glutes, hamstrings and quads

Equipment: Ballet barre, railing, chair or wall

Sets/reps: 2 sets/8 to 16 repetitions

Holding onto a barre (or railing, chair, or even wall) lift your heels as high as you can. Sit back as if you're going to sit in a flat back chair - being aware of your alignment - stacking your shoulders directly over your hips. Pull your belly in and up, draw your tailbone down toward the floor. Then, start to sit lower bringing your hips to knee height then back up. Continue tucking your tail, squeezing your glutes and thighs at the top. Repeat 8 to 16 times. Next, lower your seat all the way to your heels and come all the way up. Repeat 8 to 16 times. To peak the exercise, go all the way down then come half way up about 4 to 8 times.

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