Friday , 6 October 2017
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Tips to get an amazing dancer’s legs

Summer is around the corner and with it the high temperatures that come along with skirts, mini dresses and shorts. It is in that moment when we feel embarrassed about showing our body, so why do not fight it by working out to get an amazing dancer’s legs and be the envy of friends and neighbors! Have you seen dancers on the stage or on the TV? Have you realized how fit they are and how good their legs look? So let’s exercise!
You can exercise at the gym or at home. If you are at home, try to walk or run around the block to warm up. If you are at the gym, use one of the machines you prefer such as treadmill, exercise bike or cross trainer, for warming up during 10 to 12 minutes. Remember, while you are warming up, you will burn sugars and cabs. Follow this workout routine:
•    20 jumping jacks: stand on your feet and jump to a position with the legs spread wide and the hands touching overhead, and then returning to a position with the feet together and the arms at the sides.
•    Standing hamstring and quadriceps stretch.
•    20 jumping jacks.
Tips to get an amazing dancer’s legsNow you have entered into the fat burning zone and it is when the hard work starts!
•    15 squats: stand with your feet just over shoulder width apart; keep your back straight and your knees centred over your feet. Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle and making sure your knees does not go over your toes line. Imagine that you have a chair behind you and you are trying to sit down on it. Return to starting position and repeat 15 times.
•    30 lunges: stand up straight, with your legs hip-width apart. Keep your back straight during the exercise and place your hands on your hips. Step forward with your right foot, lift your left foot up slightly, so that the toe is in contact with floor, but your heel is not. Bend both of your knees at the same time lowering until you reach a 90-degree angle with both knees and making sure your right knee does not go over your toe line. Push off of your right heel to rise, change the leg and repeat 30 times (15 lunges each side).
•    10 standing calf raises: stand on the edge of a step, stand straight with your abdominal pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Rest your hands on your hips. Lift your heels a few inches above the edge of the step so that you are on your tiptoes. Hold the position, and then lower your heels below the platform.
•    10 squats.
•    30 lunges (15 lunges each side).
•    20 inner thigh legs lift (each leg): lay on your right size on a yoga mat. Keep your back straight, bend your arm and place your upper body weight on the bent arm. Bend your left knee and bring it over your right leg so that the foot is perpendicular to your straight right leg. Raise your right leg up and straight as far as it will go. Hold the leg at the top for 1 second. Lower the leg slowly. Repeat with the other side.
•    10 jump squats: stand up straight, bend your knees slightly and make sure that your back stays straight. Squat down keeping your hips back and immediately jump upwards as high as you can. Land in the same position you started in. Repeat 10 times.
To finish the training is always recommended stretching at least 5 minutes to get the muscles back to their position and avoid injuries. Sometimes we forget about stretching and it is one of the important parts of a workout to consider. So put some relax music on and do standing hamstring stretch, calf and quadriceps stretch, and pike stretch.
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Author Bio: Hi everyone, I am Tania. I am graduated in Journalism who writes about health and fitness for JLL Fitness. I hope you find my articles interesting enough and don’t be shy of leaving a feedback. Any comment is always welcome 😀 You can find more information at Google+

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