You don't need to buy a Megaformer [1] for your house to get a great Lagree-style workout at home. In fact, you can do many of these moves with slider discs (or wash cloths or paper plates!), a booty band for your ankles, and an exercise ball. These small, inexpensive, and practical at-home equipment pieces are ideal for creating the sliding motions and resistance of a Megaformer.

"We have several clients that have asked for on-the-go Lagree fitness moves that could be done off the Megaformer while traveling," said Melissa Hennessee, owner of Trim Fitness Studio Lagree Method [2] in Orange County, CA. "While there are several exercises that can be done on discs, I think the most important tip is to move as slow as possible in each movement. Slowing down movements to at least a four-second count will activate the 'slow twitch' muscle fiber, make the movement more challenging, and increase the heart rate."

What's also great about these moves is that they're all low-impact. Trim trainer Natalie Franks told us that "after a career-ending soccer injury followed by five knee surgeries, I was left hopeless as most forms of exercise led to excruciating pain. The Lagree method was the only workout that helped me regain strength, endurance, and balance while protecting my knee." Natalie created this low-impact, at-home workout to target the legs and abs in a way that won't hurt your joints, but will still totally burn those muscles.

Floor Lunge With a Ball

• Start by placing the top of your right foot on top of your exercise ball. Keep your left knee soft — do not lock your standing knee. Reach your arms forward at shoulder height. If balancing in this position is too challenging, open your arms out to the side. Inhale to prepare.
• Exhale and actively pull your deep abs toward your spine. Bend your left knee, engage your right glute, and lunge. The ball will move backward and your shin will move to top of the ball. Focus on moving the ball backward from your pelvis and not your foot. Make sure your left knee doesn't move beyond your toes.
• Pause at the bottom when you reach a 90-degree angle in your right knee. Slowly begin to push through your right heel to lift up towards standing, pausing before you fully extend and lose tension in your glutes and hamstring. Take at least four seconds in both directions.
• Repeat on the opposite side, taking two minutes for each side.

Gilder Side Lunge

• Stand with your feet a few inches apart, with your right foot on the disc. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slowly slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
• Continue for two minutes on each leg.

Dancing Bear With Towels or Glider Discs

• Start in a plank position on your hands and toes with shoulders directly over your hands and discs or towels underneath your feet.
• Bring your feet and knees to touch. While keeping your hips in line with your shoulders and your core engaged, slowly rotate your hips open to the right and begin to slide your feet as you draw your knees toward your right elbow.
• While maintaining control, straighten out your hips as you extend your legs back into a plank position. Feel free to add in a push-up here for more intensity!
• Repeat movement on the opposite side and continue for at least one minute.
• Do not allow shoulders to dip as you dance through your Bear!

Squats With a Booty Band

• Place a resistance band around your ankles and extend feet hip-distance apart to replicate pushing against the heavy tension on the Megaformer carriage. Maintain knees directly over ankles, spine in a neutral position and core engaged.
• Slowly start bending through the knees, sitting hips backward into a full squat and keeping your weight through the heels.
• Maintain tension through your glutes and hamstrings as you slowly begin to rise.
• Stop before your legs reach a full extension to help maintain tension throughout the entire duration of the move. Continue for two minutes.