7 Moves To Get A Dancer’s Lean Body by Solida Neziri - Musely
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7 Moves To Get A Dancer’s Lean Body

posted in Health & Fitness
03/02/2016
  • Clams Lie on your left side on the floor with your hips and knees bent 45 degrees Your right leg should be on top of your left leg and your heels should be stacked together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.30 reps.
    Clams Lie on your left side on the floor with your hips and knees bent 45 degrees Your right leg should be on top of your left leg and your heels should be stacked together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.30 reps.
  • Calf raises: Get those legs tight from ankle up with this move. Hold onto a wall with your feet parallel, hip-width apart. Keep your knees straight and rise up onto your toes as high as you can. Pause, then slowly lower back to the floor. Do 15 reps, then repeat.
    Calf raises: Get those legs tight from ankle up with this move. Hold onto a wall with your feet parallel, hip-width apart. Keep your knees straight and rise up onto your toes as high as you can. Pause, then slowly lower back to the floor. Do 15 reps, then repeat.
  • Squats: The infamous squat: a move every woman should do. When you get a squat correctly, you are not only going to work your bum, you will essentially tighten everything. To tighten even your arms while squatting, hold some light dumbbells.50 reps.
    Squats: The infamous squat: a move every woman should do. When you get a squat correctly, you are not only going to work your bum, you will essentially tighten everything. To tighten even your arms while squatting, hold some light dumbbells.50 reps.
  • Fire hydrant :Start on your hands and knees then raise your right knee off the ground and bring it toward your chest, keeping your back flat Keeping your right knee bent raise your thigh out to the side without moving your hips Slowly lower back to start Do 20 then repeat on the other side.
    Fire hydrant :Start on your hands and knees then raise your right knee off the ground and bring it toward your chest, keeping your back flat Keeping your right knee bent raise your thigh out to the side without moving your hips Slowly lower back to start Do 20 then repeat on the other side.
  • Reverse Push-up: Have you seen a ballerina’s arms? Those pretty things may look delicate, but they are strong, too. Who doesn’t want that? Try this move out to not only get those toned arms, but while keeping your core tight along the way, you’ll see a stronger abdomen as well.25 reps.
    Reverse Push-up: Have you seen a ballerina’s arms? Those pretty things may look delicate, but they are strong, too. Who doesn’t want that? Try this move out to not only get those toned arms, but while keeping your core tight along the way, you’ll see a stronger abdomen as well.25 reps.
  • Plank: As it’s been said, a dancer’s bod is all about the core, and the plank is the perfect move to strengthen yours. So, drop down and give me 5 reps, holding for 20 seconds and resting for 5 seconds.
    Plank: As it’s been said, a dancer’s bod is all about the core, and the plank is the perfect move to strengthen yours. So, drop down and give me 5 reps, holding for 20 seconds and resting for 5 seconds.
  • Bridge (Pelvic Raises): When you think “core” don’t just think abs; your lower back takes on a lot of stress to work your body out. Use this move to strengthen it. Lying on your back, with your knees bent, tighten that core and lift your bum up towards the ceiling.20 reps.
    Bridge (Pelvic Raises): When you think “core” don’t just think abs; your lower back takes on a lot of stress to work your body out. Use this move to strengthen it. Lying on your back, with your knees bent, tighten that core and lift your bum up towards the ceiling.20 reps.

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