1. THE ARABESQUE PULSE
Muscles worked: The glutes, lower back, quad and core.
Stand on one leg and place your hands on a ballet barre, table or back of chair for support. Slightly bend the leg you are standing on and make sure to keep your knees over your toes. Lift the other leg directly behind you, foot flexed, leg straight and externally rotated. Pulse the leg up as you squeeze your glutes to lift. begin with 30 reps on each side.
2. THE PONY KICK
Muscles worked: The glutes, hamstring, quad, core and lower back.
Set up same as above. This time turn the working leg parallel and pointed, contract the hamstring as you curl the leg upwards with the heel aiming to touch your glutes. Extend back to straight directly behind you. Start with 30 reps on each side.
3. THE QUAD QUIVER
Muscles worked: The quads, glutes, calves.
Stand sideways placing one hand on a table or chair for support.
Push up onto the balls of you feet with straight parallel legs, like you have 5 inch heels on. Stay in a calve raise as you bend your knees and lower your body down, making sure to keep your knees together and over your toes. Pulse up and down in this plie for 20 reps.
4. THE CURTSEY
Muscles worked: Glutes, quads, hamstrings,
Set up as above.
Stand on the leg closest to the chair. use the other leg and step directly behind by crossing your legs and bending your knees, then stand back up to starting position. repeat 20 times on each side.
5. THE SIDE KICK
Muscles worked: The glutes, legs and core.
Place both hands on a chair for support. Stand on one leg and kick the other directly out to the side with a flexed foot and leg parallel. Place back down to starting position. repeat 20 times on each side.
