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Workouts
The Ballerina Body Workout! Dance, Dance, Your Resolution
We totally love the long ’n’ lean look dancers get from their routines. Helene Phillips, choreographer and fitness guru, created this workout just for GL, designed to carve out drop-dead amazing muscles. Helene recommends doing two to three sets of 10 reps each time you do this body blast (aim for three times a week). Start with a five minute warm-up by dancing to your fave music, natch.
REACH
Stand with feet together, arms by your side. Slowly reach up with your right arm. As you drop your arm back to your side, slowly reach up with your left arm. Continue spinning your arms while slowly rolling your head, then neck, then back down until you are fully bent at the waist. Keep your knees slightly bent and reach down to touch the floor. “You should feel quite a stretch in the backs of your legs,” Helene tells us. Crouch down, so your butt touches your heels. Relax and exhale. Slowly roll your body back to start and repeat.
ROUND THE WORLD
Find a firmly shut door with plenty of space surrounding it. Start with your feet shoulder width apart, with your left hip next to the doorknob. Hold on to the doorknob with your left hand and raise your right arm into the air. Reach your right hand forward and bend at your waist, keeping your back straight. Continue slowly moving your arm in a circular motion. When your back is parallel to the floor, bend your knees and drop your head down. “Don’t ever stop the flow of this move. You’re making a circle with your hand and arm,” Helene advises. Once you are crouched down, your arm should be extended behind you. Lift your heels and lower your knees, so your thighs and right arm
THE WORM
Start with your feet wider than your hips. Keep your feet planted and bend your knees in and then out (almost like little squats). Jump, pulling your feet together. Take a step forward with your right foot and pivot around. Take another step with your right foot and pivot again. Repeat on the other side. This cute combo works your hips, legs and butt.
DANCER’S PUSH-UPS
“If you’re interested in strengthening the arms, I believe the best exercise is still the old-fashioned push-up.” Helene spills. “I make my dancers do them every day.” She recommends starting with modified pushups, with a twist. Start on your hands and knees, with your back straight and your abs pulled in. Lower your body, staying plankstraight. Push yourself back up. When you return to start, curl your toes under and lift your knees an inch off the ground. Hold this for one minute before your second push-up.
SQUATS
Start with your feet together and your abs pulled in. Jump and land with your legs wider than your hips. Cross one foot over the other and turn around, so your feet uncross. Squat down to the floor and quickly rise back up.
CORKSCREW
Stand with feet together, arms by your side. Pull in your ab muscles by sucking in your belly button. Cross your right foot over your left foot. Slowly rotate to the left while sinking down to the floor. You’ll end up with your thighs parallel to the floor, with your left foot crossed over your right. Reverse the direction of your spin and slowly twist your way back to the starting position. Use your arms to help you balance.
REACH
Stand with feet together, arms by your side. Slowly reach up with your right arm. As you drop your arm back to your side, slowly reach up with your left arm. Continue spinning your arms while slowly rolling your head, then neck, then back down until you are fully bent at the waist. Keep your knees slightly bent and reach down to touch the floor. “You should feel quite a stretch in the backs of your legs,” Helene tells us. Crouch down, so your butt touches your heels. Relax and exhale. Slowly roll your body back to start and repeat.
ROUND THE WORLD
Find a firmly shut door with plenty of space surrounding it. Start with your feet shoulder width apart, with your left hip next to the doorknob. Hold on to the doorknob with your left hand and raise your right arm into the air. Reach your right hand forward and bend at your waist, keeping your back straight. Continue slowly moving your arm in a circular motion. When your back is parallel to the floor, bend your knees and drop your head down. “Don’t ever stop the flow of this move. You’re making a circle with your hand and arm,” Helene advises. Once you are crouched down, your arm should be extended behind you. Lift your heels and lower your knees, so your thighs and right arm
THE WORM
Start with your feet wider than your hips. Keep your feet planted and bend your knees in and then out (almost like little squats). Jump, pulling your feet together. Take a step forward with your right foot and pivot around. Take another step with your right foot and pivot again. Repeat on the other side. This cute combo works your hips, legs and butt.
DANCER’S PUSH-UPS
“If you’re interested in strengthening the arms, I believe the best exercise is still the old-fashioned push-up.” Helene spills. “I make my dancers do them every day.” She recommends starting with modified pushups, with a twist. Start on your hands and knees, with your back straight and your abs pulled in. Lower your body, staying plankstraight. Push yourself back up. When you return to start, curl your toes under and lift your knees an inch off the ground. Hold this for one minute before your second push-up.
SQUATS
Start with your feet together and your abs pulled in. Jump and land with your legs wider than your hips. Cross one foot over the other and turn around, so your feet uncross. Squat down to the floor and quickly rise back up.
CORKSCREW
Stand with feet together, arms by your side. Pull in your ab muscles by sucking in your belly button. Cross your right foot over your left foot. Slowly rotate to the left while sinking down to the floor. You’ll end up with your thighs parallel to the floor, with your left foot crossed over your right. Reverse the direction of your spin and slowly twist your way back to the starting position. Use your arms to help you balance.
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