Dance along to "Rasputin" to warm up your muscles
Work on your hip mobility and flexibility: pick 4-8 exercises - mix and match
Best results: 3-4 times a week 5-10 min
Pulse raiser: follow along to Heidi's current favourite dance challenge "Rasputin" - a very good warm-up for your hips! There are some difficult Cossack moves towards the end. Can you manage them? Let me know in the comments.
Warmed-up? Then let's specifically work those hip muscles. All exercises below are perfect to improve your Y-balance, Japana, and Box splits. Do them in order or pick and mix.
Key:
Dynamic active stretching: slow controlled movements through the full range of motion! Benefit: stretch one muscle group and strengthen the opposite muscle group.
Static passive stretching: holding the stretch using gravity, a partner, hand apparatus or muscles not involved in the stretch. Stop and hold the stretch when you feel a gentle pull, concentrate on slow calm breathing. Benefit: increase flexibility.
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