Sarah: Hey guys welcome to the calorie minute, brought to you by diet.com. I am Sarah your host, and today I am joining by a very special guest, Tyler Duckworth. Some of you may recognize him from MTV, but he is also a Pilates and Dance Instructor. So today Tyler is going to be showing me a few down leg moves, that will turn my lower body, especially my thighs, and my booty, because I am getting bored with the typical workout, I am getting bored of squats and lunges so I would say, leg moves are we are going to be doing so that I can get a toned and more sleek looking lower body.
Tyler Duckworth: Well, today we are just going to be working on some Pilates and Pop-Ups, to just turn up the quads, hamstrings and gluteus. They are really easy for beginners anyway, so if you don't know anything about dance, this is the perfect video for you.
So what we're going to start of doing is finding ourselves in first position. So, if any of you guys out there aren't necessarily dance or ballet experts, these are the perfect exercises for you. So, we're going to start off with our heels touching, we want them to be as wide and open as possible. We're going pretend as if a string is pulling our body completely straight up and our spines can be neutral. And during throughout this entire exercise, I want you to push that pelves forward, so without even moving you're already working out your abs and your gluteus because you are clinching in the back.
Now in terms of our arms, I want you to slowly let them drop and round them out bringing them up. And from here, we're going to slowly open up our knees and back up. As we go down, I want you to think about squeezing the gluteus, and pushing your pelves forward as you come up. So, let's do about three or four all together. Five, six, seven, eight; one, two, three, four, five, six, seven, eight; one, two, three, four, five, six, seven, eight.
So now we're going to work on our second position. So, starting here in first with your heels together, we actually take a wide step to our right, as wide as possible, and at just about, if you think about your shoulder-width part, that's where you want to your heels. We're going to go for a nice wide swoop as if we are collecting flowers, bring in up and out. Now it's the same principle of keeping those gluteus nice and tight, and that pelves pushing forward and squeeze those gluteus the entire time you go down and up.
This is actually a perfect exercise for you to do if you are waiting for your noodles, some kind of boil or the water, your dinner, I'd like to do a lot of this in the kitchen, it's great to tone, and you can just couple of here and there everywhere.
Sarah: Or if you are pumping gas?
Tyler Duckworth: Or if you are pumping gas. Alright, and five, six, seven, eight; one, two, three, four, five, six, seven, eight; one, two, three, four, five, six, and to second toned you out, pushing the pelves forward and down. One, two, three, four, five, six, seven, eight. Last one, three, four, five, six, seven, eight.
Moving on, now a lot of people out there, when they think of dancers, and dancers are like, they think of those long lean muscles, the quads, the calves and the gluteus. So, a great way to really shape up those calves, hamstrings, gluteus and quads, although we like to do in my dance class called pop-ups. What this is going to require is just in typical third position in ballet or just bring that right heel, right in front of that left ankle. Perfect, you have amazing turn out Sarah.
Sarah: Thank you.
Tyler Duckworth: So what we're going to be doing is we're going on relative start off and that's going on your tippy toes like a ballerina. So let's just practice pushing your pelves forward, tightening the gluteus and uniting that core, you want to change nice and tight. Let's just lift up and down, and up and down, two more, up and down, last one, up and down, beautiful.
Now we're going turn this into a dance plyometric. So when we pop-up, we're going to switch from our right leg in front our left, and we move that right behind the left. So as we go up, switch down, beautiful, and then switch back up, awesome. So let's do a couple of eight counts of that together, alright?
Sarah: Okay.
Tyler Duckworth: And five, six, seven, eight; one, two, three, four, five, six, seven, eight.
If you really want to get that robust feeling, and you want to get those calves nice and tone, I want you to work on pointing that toe as you lift up. So you want to get a lot of heights, you can point that toe when you get down.
Sarah: Hopefully you guys enjoyed our ballet workout, so something to switch off your routine if you are sick of typical squads, which I know I am, but hopefully you enjoy this and tune in for more videos with Tyler's, subscribe to diet, I'll see you next time.
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