Do these exercises to have beautiful and toned legs like a dancer's
Who has not ever dreamed of being a ballet dancer? Be able to dance as if it were possible to fly; Feel light and haughty at the same time.
In this article you will learn some exercises so that you can have stylized legs like those of a dancer, without demanding your body to the fullest.
(You may also be interested: This couple looks younger than 10 years ago, how do they do it ?!)
The exercises are part of what is known as Functional Barré, a method that was born under the name Ballet Beautiful in New York, taking the best of this discipline and merging it with fitness.
It was created by former dancer Mary Helen Bowers while recovering from an injury, because the biggest advantage of Barré is that everyone can do it, since it takes care of the body and does not overextend it.
The goal is not only to tone and stylize the figure, but also to download and renew energy. Practicing Barré also corrects posture, detoxifies the body of toxins, works balance and flexibility, and improves muscle performance, so it is often used as a complement to other physical activities such as running.
(You may also be interested: This new fitness trend promises to get fit and improve your sex life, would you try it?)
Oxygenate your legs
Lie on your back and bring your legs on a wall, looking to place them at 90 °, that is, above the heart line. Stay a few minutes in that posture, while you take the opportunity to breathe and release tiredness, thoughts, heaviness. Let them go with each exhalation.
Now bring your hands under the sacrum and start moving your ankles in circles, flexing and stretching your feet. Then, shake your legs as much as you can, releasing the air while doing it.
Embrace your knees, giving you a small massage in your lower back. Drop slowly to the side. Snuggle for a few seconds in the fetal position and get up slowly.
Give your feet a massage
Stand up, spread your legs to the width of your hips. Breathe in by bringing your arms to the sky and then exhaling down with your hands to the ground. Keep your legs straight and see how far they go. It is not necessary that you touch the ground. Do not overexpose yourself.
Find a small ball. It can be tennis, rubber or other material; The important thing is that it is semi rigid. Put it under the sole of the right foot and roll it to massage your foot. It is preferable that you remain standing so that you can put weight on it. Try changing the rhythm, direction, intensity.
After 1 minute, remove it, inspire again towards the sky and go down to the earth. See where your hands are now. Does one get lower than the other? Surely yes!
Repeat the same with the other foot.
Perform this sequence of easy leg exercises
To start the routine, you need a foothold, such as a rigid chair or table that you can take to help you keep your balance. This would replace the traditional ballet bar.
1. Facing that foothold, bring the closed feet, side by side, knees together, the navel inward, and the pelvic floor (lower area) subtly contracted. Vascula the pelvis inward, avoiding generating a curve in your lower back. With the active body inspire stretching the trunk, lengthening you; and, when exhaling, flex knees keeping the trunk as straight as possible, without taking off the sole of the foot. Repeat 8 times.
2. With your legs stretched, raise your heels as if you were a dancer. When lowering keep the navel in, the buttocks tight and push with the heels towards the floor, with control. Repeat 8 times.
3. With your heels up, bend your knees and stretch your legs again 8 times.
4. Spread your legs with your feet facing out. Inspire, lengthening as if you wanted to grow up, and when exhaling, lower flexing knees. Keep the right trunk. Once there, with a belly button inside, and the pelvis vasculating as if wanting to keep under your belly button, raise your heels.
Raise and lower the heels. Repeat 8 times.
5. Sideways or facing your foothold, flex your right leg toward your chest and then stretch it by touching the ground with your toe.
Do this 8 times. Then hold the leg in flexion and perform small rebounds for 8 repetitions. Change sides
6. Like the previous exercise, now the leg will go up stretched. Count four times at each elevation, making the climb controlled and deep. The descent can be done in a single time, supporting the toe in front.
Repeat 8 times and change sides.
7. This same exercise can be done with a ball under the heel of your base foot, further adjusting your abdominal stripe and making the work not only of legs but also of your core (your center).
You can vary the movement of the leg, alternating flexion and stretching, as if you were dancing the can can. Do it for 8 repetitions and change sides.
Finally, loosen your legs by shaking them gently. Lie on the floor, hug your knees massaging your lower back and, as at the beginning, bring them back to 90 ° to completely oxygenate them. Remember to join slowly, vertebra to vertebra.
Remember to elongar before moving on to another activity. Bring the right heel toward the buttock and hold it with your hand, pushing with the pelvis forward. Repeat with the other leg. Then, stretch your right leg forward, supporting only the heel and, with your hand, seek to bring the toes of that foot towards you.
Finally, stand with your legs open to the width of your hips, leave your knees semi flexed and take a deep breath by taking your arms to the sky. Exhale through the mouth with a large and audible "A". Repeat three times, and keep enjoying your day!
Enjoy your practice!
Important: It should be clarified that Bioguia does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, directly or indirectly. In the case of applying for this purpose some information on this site, Bioguia does not assume responsibility for those acts. The intention of the site is only to offer information of a general nature to help in the search for development and personal growth.