Establish and develop something over a period of time

  • This workout takes approximately 10 Minutes
  • This workout is for students in Grades PK-1
  • Teacher Resources


  • Type:  Strength
  • Excercise:  Pliés
  • Target:  Thighs + Glutes
  • Equipment:  None
Workout guide


1. Stand in NaliniKIDS posture
2. Step your feet out into a wide second position (feet much wider than your hips)
3. Turn your feet out to a 45-degree angle
4. Bend your knees as you drop your hips down into a deep plié, aligning your knees with your ankles
5. Keep your chest lifted and your shoulders back and down, as if your back were against a wall
6. Bring your arms out to the sides, making a T-shape
7. Lower your hips down and up (keep your knees in line with your toes!)


– 10 single count (legs only)
– 10 single count (arms only)
– 10 single count (arms and legs together)
– 10 second hold (heels up)


If you have knee discomfort or pain:
– Take a narrower stance and/or turn your feet in (less than a 45-degree angle)
– Decrease the bend in your knees and be sure to double check your form (knees in line with the toes)


You can customize the reflection prompts to meet the needs of your students and your time constraints. Create a unique workout experience every time you return to this lesson by choosing different prompts — each workout can reveal something new for students!

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