VARIATIONS
A. Hip Tucks
Keeping your seat off your heels, roll your hips forward and then release them back. Push your arms out in front of you as you tuck.
B.
Hip Shakes
Keeping your seat off your heels, shake your hips first right, then left. This is a small, controlled movement rather than a loose shake—you want to use your obliques to lift your hips up toward your shoulders rather than swinging them wildly from side to side.
Bring your arms above your head and start to alternate pulling each elbow down—first one, then the other—as you shake your hips. By actively engaging your obliques, you are also whittling your waistline!
C. Hip Circles
Keeping your seat off your heels, roll your hips forward, right, back, and left to make a complete circle. This movement is all in your hips: Imagine that you are carving the circle carefully, deliberately, always maintaining control.
ADVANCED:
Keep your arms extended above your head the entire time
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Note: If you have a knee injury, place an extra cushion under your knees and keep your seat higher above your heels. You can also use your arms in other fun ways during this move: Wave them side-to-side, do a lasso overhead—use your own creative license! Just make sure you maintain the core position throughout the movement
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P
HYSIQUE
57 T
IP
Firm up your core! If you don’t feel it, pull it in harder!
THIGH DANCING WITH BALL
This sassy version of Thigh Dancing uses a playground ball to further engage the inner thighs, and girl-power arm movements to add a burst of cardio. Get on the calorie-burning freight train and go for it!
MUSCLES TARGETED:
Quadriceps, adductors, core
WHAT YOU’LL NEED:
A mat or carpet under your knees; a playground ball
The Setup
Sit on your heels in a kneeling position. Place the playground ball between your inner thighs, squeezing it just enough to form an egg shape.
Lift your seat a few inches off your heels. Keep your torso upright with your hands on your hips. This is your starting position.
VARIATIONS
A. Pulses Off Heels
Using your thigh muscles, lift and lower your torso in small, controlled movements, about 2 or 3 inches. When you lower, come back to your starting position—don’t sit back down on your heels.
