Parties // 05.30.13 // 2 Comments

The Stiletto Workout: How to Try It at Home

At a recent Skinnygirl Daily event, Bethenny put on her favorite red Manolos and worked up a sweat, test-driving the sexy, new workout by NDG Fit, the Stiletto Workout.


Bethenny loved that the workout was fun, made her laugh and even had her feeling a little slutty... in a good way. She admitted walking into the class with the preconceived notion that it would be a gimmick, but soon discovered it wasn't the case at all. This is an actual workout that will have you feeling the burn.

NDG FIT is an all-female fitness company that started with a studio in New York City, and now offers classes throughout New York City and Washington state. While not everyone can give this a try just yet, Nicole Damaris, Founder and Creator of the workout, put together her favorite tips for how you can get in on the fun at home. If you are looking for better balance, posture and a stronger core, grab your favorite girlfriends and pumps and get ready to show off your sexy feminine figure.

Photo Credit:

NDG FIT’s Stiletto T- Pose

1. Begin by standing straight upright with your feet side by side, arms at your sides. At the same time, slowly lift your right leg off the floor and back (keeping both your legs straight, toe pointed on the leg that’s lifted), with arms out in front of you.

2. Tilt until you are in a T-like position or warrior 3 pose (yoga).

Note: This will work your lower body -- exercising to lift, tone and shape your derrière and legs.

NDG FIT's Stiletto Ballet Leg Lift

1. Stand with your legs and feet a little more than hip-width apart, slowly begin to lift your right foot up behind your left knee, your right knee should be pointed out to the right side.

2. Engaging your ab muscles, slowly begin to lift your right leg up (not out) behind you. Hold the position for 3 seconds, and then return to standing position.

3. Repeat for a total of 20 reps, each leg / 3 sets.
Note: This is a great workout for your upper body -- tightening and shaping the core, arms and back. (Upper Body)

NDG FIT's Stiletto Pull Back & Extend

                          Photo Credit: MICHAEL SIMON/STARTRAKSPHOTO.COM

1. Stand with feet together, and dumbbells in hand.

2. Engaging your abs, extend your right foot out in front of you with toes pointed; at the same time begin to lift your right leg while doing a pull back with your arms (almost like your pulling back is what’s making your leg extend), return to start position and repeat.

3. Repeat for a total of 20 reps x 3 sets each leg

Tips to Remember Before and During Your Workout:
- When balancing in heels, keep your hands steady. The unstableness of your hands and arms will cause you to lose, focus, balance, and then fall.
- When contracting your ab muscles, you want to do so by pulling in deep from the pelvic floor (remember the term: sing from your gut!). You want to pull in deep, up, then inhale and exhale with quick short breaths. You do not want to suck in your gut and hold, as this actually causes you to stop breathing.
- Remember that it is very important that you are contracting your ab muscles at all times as it help with balancing in your heels.
- When focusing on breathing and learning how to contract your ab muscles, do not count out loud. It is distracting, and you often lose control of your ab contraction. Count with slow breaths in your head.
- When doing any exercise, do so with easy to follow music (beats, beats, beats). This may remind you a little if bit like dance class, but doing movements or exercises to beats can help you with counting, as well as more controlled movements (you are not going to fast or too slow).

After a workout enjoy a nutrition filled smoothie with an extra boost.  Adding Skinnygirl Daily Cleanse and Restore adds fiber and essential greens.  Try these recipes -- Skinnygirl Daily Cleanse Berry Smoothie and Skinnygirl Daily Fruit and Yogurt Smoothie.

After trying the Stiletto Workout at home, share your feedback below; we want to know how it worked for you! Did you feel slutty (in a good way) too?

Nicole Damaris

Meet Nicole, Founder of NDG Fit & the Stiletto Workout Nicole Damaris is a native New Yorker born and raised in Harlem. Nicole founded NDG FIT in 2007, because she was tired of seeing women like herself struggling to lose weight, look perfect, or feel happy in their own skin. She decided she was going to help them not only reach their weight-loss goals, but also their wellness goals, as well as helping them reduce their chances of developing diabetes, high blood pressure, and the many other medical issues that are associated with being over weight like a poor diet, or just a lack of knowledge and resources. To learn more about Nicole, go to Keep an eye out for Nicole and The Stiletto Work out -- she's releasing a book, 8-week program and DVD this spring.

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Jenny Martin
444 days ago

I agree! And I find it mildly offensive that you would would actually be a proponent of this kind of thing.
Any women that wears heels of that height should be resting their feet! Not putting their feet/ankles at more risk. Not to mention the effect heels have on the spine.
Please reconsider.

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502 days ago

Bethenny, I love you and followed your reality fame and business successes for a number of years now; but I have to say that as I know you promote wholesome health and well being - this stiletto workout is simply bad for your body on a biomechanical level. Please, please, please reconsider what you are recommending to women who come in all shapes and sizes that may be putting themselves at risk for injury, osteoarthritis in the foot and toe joints, and too much unnecessary pain. I would also like to point out that the when the heel is raised closer to the knee (this motion is called "plantar flexion"), as we see with wearing heels, the ankle joint (talocrural joint) is compromised because the bones aren't stable in that position (the talus, which is one of the ankle bones, is narrow in the back, so when you sit your leg bones, the tibia and fibula, on top of that narrow part, as we do when we wear heels, the joint is loose and prone to fail) - this is why many dancers, especially in ballet, experience ankle breaks a lot when their toes are pointed (again, this is called plantar flexion). This is simply putting women at risk. And for those women, like myself, who are not as slim as we'd prefer, we are at increased risk for this ankle joint to fail while wearing heels (I hate to say this as much as I love my shoes!). Also, please consider amending any of your instructions for this exercise to warn against those women who may be pregnant or have experienced an ankle fracture. Thanks for your time!

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