"Lie facedown on the mat with your stomach pulled in tight and legs stretched. Extend your left arm and leg, stretching both out long and straight, squeezing through the butt ("arabesque"). Lower and lift for three sets of eight, then change sides.
Ballet Beautiful: Lean Hips & Outer Thighs Workout- if you only have time for one part of Mary Helen Bowers' ballet workout, this is the one to do! 11 min, isolates those medius glute muscles that we neglect (will prevent hip and lower back problems)