Marisa Miller's Exercise Plan

Written by Penna Monday, May 18, 2009

Sections - The Healthy Princess

Check out these step-by-step instructions for Marisa's favorite do-anywhere fitness moves.

Single-Leg Squat: Step 1

Works: Thighs, butt
Stand with your back 2 feet in front of your chair, hands on your hips. Rest the top of your left foot on the edge of the chair seat.

Single-Leg Squat: Step 2

Squat until your left knee is about 6 inches off the ground, then go back to start. Do 15 reps; switch legs and repeat.
Variation
Works: Thighs, butt, and shoulders
Holding a 3- to 5-pound dumbbell in your right hand, rest the top of your left foot on the chair seat. As you squat, raise the dumbbell to shoulder height; lower dumbbell as you return to start. Do 15 reps, then repeat using your right leg and left arm.

Front Leg Lifts: Step 1

Works: Abs
Lie flat on the floor, legs together, arms by your sides, palms down. If you have problems, place your hands under your butt for support. Lift legs straight up until they are perpendicular to the floor.

Front Leg Lifts: Step 2

Lower legs until they're about 6 inches off the ground, and hold for 2 seconds. Repeat 35 times.

Variation
Works: Abs
Lower legs until they're 6 inches off the floor, and then bend knees into chest. Extend legs straight out, lowering right leg back near the ground while kicking left leg toward the ceiling. Switch legs and repeat 25 times.

Resistance-Band Press: Step 1

Works: Biceps, shoulders
Standing with feet about 2 inches apart, step on one end of a resistance band with both feet. Grab the handle of the other end with your right hand, and let your arm rest by your side, palm facing out. Using your biceps muscle, lift the band up until your palm reaches your shoulder.

Resistance-Band Press: Step 2

Move arm out to the side (so it makes an L shape), and then press arm up toward ceiling. Do 15 reps; switch arms and repeat.
Variation
Works: Triceps
Start with your arm extended straight above your head. Bend your elbow until your fist is almost touching the back of your shoulder; push back up. Do 15 reps, then switch arms and repeat.

Resistance-Band Kicks: Step 1

Works: Outer and inner thighs
Standing with your hands on your hips, feet shoulder-width apart, tie a resistance band around both ankles. Kick your right leg out to the side 20 times.

Resistance-Band Kicks: Step 2

Kick your right leg to the left across your body then return to center. Do 20 times; switch legs and repeat.
Variation
Works: Butt
Standing with your feet shoulder-width apart, resistance band tied around your ankles, kick back and then return to start. Repeat 20 times.

(PPI would like to thank Marisa Miller)