Saturday, July 12, 2014

6 Moves to Dancer's Legs

Ever wondered just how on Earth dancers got such a banging body? They dance their damn asses off for hours  upon hours! Other than dancing, they spend their days working out and eating right because, after all, their jobs are their bodies so it is important that they shine!
Here are 6 key moves to send you on your way to achieving dancer's legs:

1. Plie Squat
  1. Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  2. Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  3. Press back to start; squeeze your glutes. 
2. Jumping Jacks
  1. Assume an erect position, with feet together and arms at your side.
  2. Slightly bend your knees, and propel yourself a few inches into the air.
  3. While in air, bring your legs out to the side about shoulder width or slightly wider.
  4. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  5. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
  6. Quickly jump back to Step 2 and repeat Steps 3-6

3. One Legged Calf Raises
  1. Position toes and balls of feet on calf block or elevation with heels and arches extending off.
  2. Place hand or hands on support for balance.
  3. Lift one leg to rear by bending knee.
  4. Raise heel by extending ankle as high as possible.
  5. Lower heel by bending ankle until calf is stretched.
  6. Repeat. Continue with opposite leg.

4. Inner Thigh Lifts
  1. Lie on your left side, flat against the floor.Rest your head on your left upper arm.
  2. Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
  3. Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
  4. Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
  5. Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
Dance Spirit shoot at 16 Beaver Studio 11/19/12. Credit Photo: Erin Baiano

5. Leg Scissors
  1. Lie face up on the floor, extend your legs straight up to the ceiling and lower them to a 45-degree angle.
  2. Place your hands on the floor at the sides of your body.
  3. Alternatively, sit on a chair with your legs extended parallel to the floor, and grasp the sides of the chair with your hands for support.
  4. Tighten your abdominals, point your toes and open your legs about 2 feet into a v-shape.
  5. Pause two seconds before slowly bringing your legs toward each other and crossing your right leg over your left leg.
  6. Spread your legs about 2 feet again, and this time when you close them, cross your left leg over your right leg.
6. Side Lying Scissors
  1. Lie on your left side with your legs extended and on top of each other.
  2. Bend your left arm and place it under your head for support and place your right hand on the floor in front of you.
  3. Engage your abdominals and glutes and raise your right leg up about 30 degrees and hold it in this position.
  4. Lift your left leg off the floor and bring it up toward your right leg.
  5. Pause two seconds and slowly return both legs to the starting position.

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