Dance it out

This work­out trend is for the dancer in all of us.

Glamour (South Africa) - - All ABout You -

there’s a new dance cardio in town – and you don’t need a PHD in chore­og­ra­phy to make it through a class. “Dance isn’t meant to feel like pun­ish­ment,” says Ka­tia Pryce, founder of Dance­body. “It should make you feel bet­ter about your body and give con­fi­dence.”

There are other pay­offs, too. One study found that danc­ing for 21 min­utes three times a week can im­prove heart health as much as 30 min­utes of tra­di­tional cardio, and help with ton­ing and dy­namic flex­i­bil­ity.

You can also stream the classes. A monthly sub­scrip­tion to Ka­tia’s site, dance­body.com, of­fers ac­cess to over 150 videos of vary­ing lengths. Or try AKT classes from 10-90 min­utes at ak­t­in­mo­tion.com.

And don’t worry if you don’t ace the steps at first. “Start with the feet,” says Ka­tia, who mixes planks, burpees, squats and lunges into her beat-thump­ing rou­tines. “Once you’re happy with the feet, add the arms.” You can also try the rou­tines at home for free, us­ing these ex­clu­sive moves any­where. Blast Bey­oncé and get mov­ing!

Toe taps

Stand with your back against a wall, and walk your legs three feet in front of you, keep­ing shoul­ders on the wall. Lift toes up, re­turn to floor. Lift heels up, re­turn to floor. That’s one rep. Do 20.

Walk­outs

Stand with feet hip-width apart, knees slightly bent. Roll up­per body down un­til your hands touch the floor. Walk them out into a plank. Walk your hands back to your feet, roll up to re­turn to stand. That’s one rep. Do 10.

Lat­eral lunges

Start with feet hip-width apart. Step right leg out to right side, bend­ing knee, stick­ing butt back and keep left leg straight. Then reach left arm across body and up over­head. Re­turn to start. Do 10 per side.

Ab twists

Stand with feet slightly wider than hip-width, knees bent, arms straight out in front. Lean back and twist, us­ing ab mus­cles, to the right, mov­ing arms across your body (keep­ing them straight). Re­turn to start and twist to the left. Do 10 per side.

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