That Dancer's Booty

Alright, so it's been awhile since I've given you some of my fitness tips and tricks so today I bring you: "How to get that Dancer's Booty. "

Of course there's more that goes into it than just practicing this exercise, but doing this will most definitely help tone and tighten your tush faster! Arabesque is a term used throughout the dancer world meaning: To be supported on one leg while extending the other behind the body in a turned out position. So when it comes to the Bar Method, it's performed in a very similar fashion to tone your glutes. I'll go through the steps below as you scroll down through the pix to see the positioning. Know that I am currently in the studio using our ballet barre to demonstrate, but you can get creative and perform this at home. You could use your kitchen counter or even the back of a chair, just make sure that it's securely weighted down so it won't topple over on you.

Arabesque

1. Start a full arms length away from the barre. Stand in a first position, or a wide V (toes out, heels together). Soften your knees. Extend one leg behind you (I'm demonstrating my Right leg) and rest the side of your big toe on the floor.

2. Like a teeter totter, lower your torso and lift your leg to create a horizontal line. Lightly hold onto the barre.

*notice my lower back is parallel to the floor. This will protect your back and keep you in a safe position.

3. Actively press your shoulders down your back while you lift your gaze.

4. Lift your working hip, (my right shown in pic), 2" higher from your standing and rotate your right shoulder forward to square off to the barre. This is important to trigger your obliques while targeting your gluteus medius.

*notice my lower back is still parallel to the floor.

5. If your feeling strong and solid in your form, you can roll up to releve for a challenge. Keep your standing knee slightly bent if take this option.

6. To further the difficulty you can then lift the same arm as leg to engage your back and postural muscles even more. Only do this if you can perform it without sacrificing good form.

It's important to keep watch on your form and keep your lower back parallel to the floor while holding your abdominals up towards your spine. By doing this you'll protect your back from aches and pains. Also, your leg does not need to be as high as mine... mind you I'm a dancer so I may have a slight bit bigger range do to my flexibility, but maintaining your leg at a horizontal position is perfect to start. As you do this more often and stretch your flexibility will increase at the same time.

Choreography

Once you get into position you can perform these motions and combinations to work your glutes, such as:

- small lifts up

- squeezes in

- small circles

Stretching

Speaking of stretching, after each leg just pull away from the barre... i.e. hold onto the barre and step you feet back under your hips. If you want to dig deeper lower your hands to the floor. Bend one knee as you keep your other leg straight and bring your nose to your bent knee, then repeat on the other side.

Muscles Targeted

Gluteus Medius, the side of your seat creating that dancer's dent. Obliques, slimming your waistline working that area we like to call "Muffin Top." Traps, Rhomboids, and Lats your postural muscles to keep the perfect posture and lifted chest. Also, your Quads and Thighs mostly from supporting your standing leg, but also holding that turned out position.

After learning all this I hope you give this a shot at some point. This is one of my favorite seat exercises! It's probably the dancer in me, but I also love that feeling of working my entire body in one exercise. For those of you interested in my fitness wear I've linked a few of the same or similar items below for you to shop. These Zella leggings I got off the Nordstrom Anniversary sale and they're selling out fast! I'm hoping they get a restock of them because they are so pretty and comfy, and everyone who loves pink should own these. I also wouldn't mind them in black too ;) They're so flattering!

Now go get that dancer's booty ;)

xo's

L

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#Fitness #Style

Did Somebody Say "Pretzel"

TOP: Lululemon (older, other options HERE and HERE) | LEGGINGS: Alo Yoga | WATCH: Apple | CUFF: Henri Bendel

Still trying to find that perfect exercise that'll whip your seat into shape?! No need to go any further. Performing this exercise will definitely help do the trick not only to get that perfect dent in the side of your cheek, but Pretzel helps widdle away your waistline by targeting your obliques at the same time! The great thing about this strengthening seat option is that you can perform it while at home or amongst traveling if there's no time to squeeze in class or get to the gym. It's pretty simple too... just not as simple stay in it because boy does it start to burn.

1. Start by sitting on one cheek. Keep that knee directly forward of your seated hip, like a 90 degree angel. Place that same side's hand next to your front knee and slide it out slightly. Then with your other leg draw it back so your knee is aligned out from your hip. Lightly place your other hand on your front ankle or shin.

2. Engage your glute to float your back leg off the floor... your going to feel the catch in your seat right away! Challenge, try to keep your shin on an angle to your foot is higher than your lifted knee. This will carve deeper into the side of your seat.

You can perform multiple variations in this position, such as: small lifts up, presses back, extend and bend slowly, draw your heel in quickly, etc. A combination of these choreographic cues will get your seat burning and cramping in a good way.

3. You can always take it further and lift one or both arms. This will challenge your core and make sure it's engaged. It also helps dig deeper into your obliques to cinch in that waist line :)

Enjoy getting twisted! It's called Pretzel fro a reason after all :)

xo's

Laura

#Fitness #Style

Trick to a Tight Toned Tush

TOP: Lululemon (old, similar HERE & HERE) | LEGGINGS: Alo | CUFF: Henri Bendel | WATCH: Apple | SOCKS: Pointe Studio (old, similar HERE)

Not all of us have the time always to get to the gym or take a class, so what's so great about this exercise is that it can be done at home or while traveling! Get deep into the outter portion of your glutes by performing this kneeling seat work.

STEPS:

1. Start on your hands and knees, keep your elbows slightly soft.

2. Extend one leg back & then slide it out to the side about 6 inches (you'll feel the side of your seat catch)

3. Draw your abs up towards your spine to support your back

4. Lift your extend leg up (it may not go as high as you think it should in order to keep your back flat)

5. Choreographic Options:

+ Small lifts up (slow or fast)

+ Tiny Circles

+ Small squeezes in

6. Challenge:

+ Extend your opposite arm as leg out in front of you. Feel your Abs get extra tight now!

And there you have it! Pretty simple, but not so easy. You'll definitely feel the outter part of your seat trigger. This is great to carve out that dancer's dent in the side of your cheek. It not only is challenging your butt, but it's giving your core a workout at the same time!

Enjoy toning your seat, after all bikini season will be right around the corner after all!

xo's

Laura

#Fitness