You don't have to be a ballerina to get those legs you love. I am Chris Freytag, Prevention's Fitness Expert, and I want you to try these dance inspired moves to sculpt those muscles fast and get that shapely lower body.
This exercise, Big Kicks, is a great one for sculpting that lower half, thighs, hamstrings and buns, and keeping those abs tight, really working the core.
So we are going to begin by holding onto a chair, and take your heels together, toes apart. Taking one leg forward, sweep it up as you sweep your arm up. Now, lengthen your spine and really squeeze that quad muscle, you will feel it. Scoop it around, and extend your leg behind you as you squeeze your buns. Go ahead and sweep it through, using a balance challenge here, and then scoop it around. Remember to keep your abdominals tight here to protect your low back. One more time, scoop it around, and extend.
Now, to make it a little easier, we will take out that scooping motion, give ourselves a little better balance. So here we go. Leg extends up. Bring it back down and sweep it behind you. Still benefiting in those legs and buns. Right here, remember, long spine, abs tight, and behind you. Very good!
Now to make it a little harder, I am going to add resistance to my leg as it sweeps around and you will feel it. Grab one of these stretchy bands here and secure it around the ankle of your moving leg, the sweeping leg. I am just going to tie it around, and then take the other end and secure it underneath your foot on the floor here.
Alright. So now we are going to have a little extra resistance. Here we go. Abdominals tight, sweep it up, and scoop it around. You will feel this in your leg, and again, remember that core body, long spine, abs tight. Sweep it up, scoop it around, squeeze your buns.
Alright. Do it several times on one side and then go to the other side. And for more tips, go to prevention.com/fitness.
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