Legs, legs, legs. As dancers, having strong legs are so important because they are our power, spring, extensions. Legs are what connect us to the floor when we dance. In this episode of “Feel Good Friday”, I’m showing you a 5 minute routine that will stretch and strengthen your legs all at once. In the meantime, I’ve selected these specific exercises that will also tone your butt and core. as well as stretch your hips along the way. As with all dancer workouts, the core is always being used. So, pay attention to that while you dance your way through this routine.
I incorporate a mix of yoga, pilates, dance into my stretches and workouts. Enjoy. 🙂
You won’t need any equipment or even a yoga mat. Just do it wherever it feels good in your home/ outdoors.
This routine focuses a lot on the Plie/ squat position, so I want to give you some more guidance here on how to have correct form, so that you can keep your body in safe alignment, and also get more out of the exercises!
If anything feels funky on your joints, just stop. You can also ask me questions below and I’m happy to provide modification suggestions.
Squat/ Plie position:
1. Let your feet point outwards, in the same direction as your knees.
2. Only squat down as far as your thighs are parallel to the floor. And you don’t have to go as deep right away, you can build flexibility and strength by working on this more regularly.
3. Keep your torso upright, rather than hunched over. This position makes you engage your core more. Your lower back can be slightly curved.
Exercises in this routine:
1. 10 deep plies/ squats (warm up)
2. Hold deep plie (15 seconds)
3. Slow Spine Undulations with Plies (x5)
4A. Plie with hip opening and twist (both sides)
4B. Rotate exercise 3A between sides with arm sweeps (x3)
5A. Deep side lunge with twist & hip stretch (both sides)
5B. Spidey Lunge crawls
6. Leg Lifts and Slow Plie (both sides)
7. Seated Hip Twist Stretch
Have fun, keep dancing, stay healthy!
LOVE to y’all,
YOU might Like to take an ONLINE LIVE Interactive Class with us!
- Sale!$25.00 – $45.00Select options
Special Halloween Edition
2 week Video Performance Series (Online Zoom Class)
Oct 24th & 31st – Sundays 11am pst
Learn an EASY Cha Cha Performance routine to hone your musicality and performance!
No partner needed.
Can’t attend the LIVE online class? No worries.
You will receive a video recording of the class about 5 hours after class is over, that you can watch for the next 48 hours.
Week 1: Oct 24th
Learn Cha Cha Thriller Choreography
Week 2: Oct 31st Halloween
Dress up as your favorite halloween character for class!
Video performance (optional) will happen towards the end of this class.
How does video-ing work?
You will simply take out your phone and video yourself and send that video to us afterwards to edit together! 🙂
BONUS: Everyone who signed up for class will also receive a supplementary short routine recap video so you can practice!