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Ballerinasare no strangers to using these muscles.
Katie Thompson
Do all the moves on your right side first, and then switch to your left.
Plus, you’re really working both sides because your standing leg is always working to stabilize your body.
Dreusike suggests doing this workoutwhich she’s modeling for us belowtwo to three times a week.
“I use the window sill in my apartment,” she says.
take a stab at use a chair that comes to hip height.
You’ll work your glutes, thighs, andcoreall together with this full-body movement.
Be sure to keep the weight of your body toward the top of your standing foot, Dreusike says.
“Hold the weight between your big toe and second toe.”
And when you’re bending forward, confirm your knee doesn’t push forward beyond your toes.
You’ll also engage your lower abdominals throughout.
While you’re moving through this, remember to keep your hips and your standing legstable.
So try and keep them nice and square.
ensure that joint isn’t wiggling around."
Be careful not to bend so deeply that your toes pass your knees.
When your tailbone points down, it’s safer for your spine while you arejumpingand pulsing.
Again, be sure to keep your knees over your toes in the plie.
Assemble Pulses 10 reps each side
Dreusike says to let your heel lead your leg here.
venture to keep your standing leg stable and focus on making the movement small and controlled.
You’re also working your external rotatorsthe muscles that essentially cup your butt.
“The way I do them is a little bigger in the range of motion.
Move down an inch, and up an inch.”
The glute muscles in your standing leg work a lot, too, to keep you stable.
