Sexy Thighs & Booty in 5

Dance Fitness Workout

Dance Conditioning is like taking vitamins: You know you should do it, but it doesn’t always happen. I’ve found that building dance conditioning into my routine, is one of the best things I have ever done to improve my dancing. It helps strengthen my body, improve balance and coordination, increase my endurance, and build flexibility!  This completely elevates the way I use my body on the dance floor.

HERE is your prescription of Vitamin C – “C” for Conditioning. Take as many times as you need to, daily. 🙂

Exercise #1: Mop The Floor

2 sets of 10 reps. (1 rep = reverse boat & reverse plank)
Rest 10 seconds in between sets.
​Benefits: Strengthens Full Body & Cleans Your Floors at the same time! 🙂 

1. Keep your wrists planted directly below your shoulders and point your fingers towards your toes.
2. Keep your hips elevated by squeezing your tush.
3. Engage your quads, hamstrings & butt to drag your towel in.

Exercise #2: Fire Hydrant

2 sets of 15 reps (1 set per side) 
​Rest 10 seconds in between sets.
Benefits: Builds strength and flexibility in your booty and outer thigh.

1. Engage your core and butt to lift your thigh up parallel to the floor.
2. Keep your back flat.
3. Try not to use your hip joint to lift your leg.

Exercise #3: Clamshell

2 sets of 15 reps (1 set per side)  ​1 rep = 1 knee touch and 1 toe touch
​Rest 10 seconds in between sets.
Benefits: Great for your booty!

1. Keep your body propped up tall (i.e.: don’t slouch)
2. Draw your knees in, 90 degrees to your torso to begin.
3. Plant your hips firmly into the ground while you rotate your leg.

Exercise #4: Squat & Lift

2 sets of 10 reps ( ​1 rep = 1 squat, lift a leg, 1 squat, lift the other leg)
​Rest 10 seconds in between sets.
​Benefits: Great for your booty!

1. Try to use your leg muscles to lift up, versus using your upper body.
2. Point your toes and stretch the leg that lifts.
3. Do a deep squat in the middle, keeping your knees pointed out in the same direction as your toes.
4. During the squat, keep your knees behind your toes.

Exercise #5: Pop A Squat

2 sets of 10 reps
​Rest 10 seconds in between sets.
Benefits: Builds strength in your lower back, glutes and legs.

1. Stick your tush out while you squat.
2. Keep your knees behind your toes during the squat.
3. You can keep your arms overhead, on your hips or anywhere else that feels good.
4. Tuck your tummy in as you push the floor away to rise up.


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