Training for slender and beautiful legs of Hollywood choreographer
Health / / December 19, 2019
Renowned choreographer, dancer and trainer, Mary Helen Bowers prepares Hollywood stars to the roles associated with dancing. This 16-minute workout she created specifically for those who want to make their legs such as slim and toned, like a beautiful dancer.
Start doing the exercises for one leg and do not change it. Making all nine, and change the working leg.
Exercise № 1
Get on all fours. If you have sensitive knees, put them under another mat or towel. The palm rest on the floor under your shoulders, thighs perpendicular to the floor, stomach sucked. Pull your knee to your chest, and then perform a smooth swing leg up. Try not to bend your elbows during the exercise.
Perform three sets of eight repetitions each.
Exercise № 2
The last making a move from the previous exercise, do not lower the foot and start spring with a small amplitude.
Perform three sets of eight repetitions each.
Exercise № 3
Skip to simple Mahama back straight leg. Do not forget to keep the press on their toes.
Perform three sets of eight repetitions each.
Exercise № 4
Then follow a modified version of the simple swings. Lift the straight leg up, then bend it at the knee, straighten and lower down. Keep in mind that the working leg must not touch the floor.
Perform three sets of eight repetitions each.
Exercise № 5
You can now take a break and stretch the glutes and thighs.
Exercise № 6
Get on all fours again, focus on the knees and elbows. We continue to do the exercises on the same leg. Lift it up, bend at the knee and pruzhinte. In the lower position the thigh parallel to the floor.
Perform three sets of eight repetitions each.
Exercise № 7
Raised leg bend the knee to an angle of 90 degrees and unbend. Do not forget that all this time, the stomach must be retracted.
Perform three sets of eight repetitions each.
Exercise № 8
Bent at the knee, lower leg, then lift it up, straighten, bend your back knee, straighten and return to starting position.
Perform three sets of eight repetitions each.
Exercise № 9
Do a little stretching and proceed to the exercise on the other foot.