tdadancefit-blog

[tdadancefit-blog]

Abs With Friends! Got a case of the “don’t wants” this Holiday Season?!? Grab a friend (and a glass of wine if you choose😜) and try these fun partner ab exercises! There is no need for equipment and you can do them anywhere. Now that’s my kind of a workout!!! Have fun friends😘

[tdadancefit-blog]

1 month to front splits!

Welcome, welcome! It has been quite some time since my last post and it feels so good to be back:)) 

If you are reading this, it is probably because you’d like to gain flexibility and be able to perform a front split with ease! There is no doubt that most of us do not enjoy stretching and even if we do, keeping track of our efforts is seemingly impossible. With this in mind, I have created a 1 month to front splits log so that you can keep track of your stretching and keep yourself accountable! If you would prefer to not use a log and just want to follow these stretches for fun that is fine too;)

Now lets talk about a few guidelines for the stretches below

1. Be sure your muscles are warm before starting. After a hot bath or after dance class is a great time to stretch.

2. You may use a block for any of these stretches to assist.

3. Hold each stretch for 1 minute before repeating on the other side.

4. This should not be painful. Discomfort is normal but actual pain is a sign you are pushing to far. Allow your muscles to ease into the position desired.

5. Be sure to take pictures of your splits on Day 1 so that you can track your progress!

Looking for the log?? Simply email me at theasdanceacademy@gmail.com and I will send you the attachment!

[tdadancefit-blog]

3 exercises to achieve higher leaps! It is no secret that it takes strength and power to achieve high leaps and in this video I will demonstrate 3 exercises that help develop just that. These exercises can be modified for help with many different leaps. 1. Sauté to straddle- this exercise is great if done correctly and is meant to train muscles to contract faster. Starting in 1st position, keeping upper body still and tight shoot up into Sauté (be sure to articulate your feet for take off and landing) immediately after landing shoot back up into straddle. Your focus should be on keeping the legs and feet long and extended as well as having a very short reaction time between jumps. (These can be done weighted as well for extra load on muscles) 2. Weighted straddle jump- This is where we work on the strength aspect of jumps. Wearing ankle weights, perform your leap as many times as possible. Focus should be on maintaining proper technique while getting the most height possible! Do not allow yourself to perform these with flexed feet or incorrect landing mechanics as this will only train the muscles improperly. 3. Low boat to seated straddle- focusing on the core, hip complex and upper leg muscles, this exercise is another great strength developer. Start in low boat with shoulders and lower leg off the ground then lift up into a seated position with legs in straddle and spine long. Repeat! For an extra challenge try adding a pike after the straddle as shown:)

[tdadancefit-blog]

My favorite exercises!

I know I know, it has been a century since I have posted!! Life has been crazy as always and consequently I have rarely found time to workout, much less video and post them. If you are like me and have very little time then getting the most out of your workouts is crucial! Exercises that use little to no equipment is just an added bonus:) This is why I like to focus on exercises that involve the core or multiple muscle groups while targeting a specific region like lower body or upper body! Here are a few of my favorites that target your lower body region!

1.Plank with hip abduction- This one is great for targeting the gluteus medius while using core control as well. Start in a forward plank position with a resistance band around your ankles. With control, lateral abduct(move away from the midline of the body) one leg and then bring back to starting position. It is very important to stabilize your trunk during this exercise and not dump all of your weight into one side. Try 10-15 reps on one side and repeat on the other for 2-3 sets.

2.FWD/BKWD lunge on box- “Holy glutes and quads” is what they should call this one!!! Using a step or box, start with one foot on top. Keep that foot in place & drop into a backward lunge, as you press up take the working leg over the step into a forward lunge. Complete 15 reps on one leg then repeat on the other. 2-3 sets.

3.Alternating leg box jumps- Great exercise for those wanting to work on power! Using a step or box step up with one foot and jump off of the step landing with the opposite foot on top. Repeat for 20 reps. 2-3 sets.

4. Jumping lunge to glute kicks-Starting in a lunge position, jump up and switch legs so that the opposite leg is in front. Continue for 5 jumps then lift back leg into glute kicks for 5 reps. Repeat!

5. Bosu squat to row- Standing on a bosu ball or balance disc(legs hip width apart and feet straight ahead) with resistance bands in hand, drop down into squat position then return to standing and row. Repeat for 20 reps for 2-3 sets.

Thanks for reading, and as always feel free to subscribe:)

[tdadancefit-blog]

Honey Walnut Shrimp!

Sorry it has taken so long for me to upload this one, but life be crayyy🙈 Anywho, this is my absolute favorite recipe! Not only is it quick and easy but it is all delicious and nutritious 😉 You will need: 1tsp of coconut oil 10-15 raw shrimp(I buy them with the tail on and then remove it before cooking) 1-2 tbsp of honey 1-2 tbsp of Soy sauce 1/4 cup of walnuts Now this video isn't the best but the process is super simple, and I know you'll love it! I like to eat the shrimp over rice and let the extra sauce seep in😝 you can certainly skimp on that option if you choose! Hope you all enjoy!

[tdadancefit-blog]

Total body exercises without equipment!! 

Hey hey guys! I apologize for not posting lately! My life is pure CRAZINESS during recital time but now that it is over, things should slow down🙈🙈Or so I hope! Now that things are getting back to normal I am making an effort to start posting about the things you guys have requested!  So here it is:) Finding exercises that you can do anywhere and anytime can be crucial for many of us, especially moms! With that in mind, I created this video with a few of my favorite exercises that you can do without equipment and that you can easily use furniture to add an extra challenge!

1. Tricep pushup with rotation-Get in plank position with your hands shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. From there shift your weight into one arm and reach the other to the sky while rotating your body into side plank, then slowly rotate back into plank positions. That’s one rep! 

2. Plank with knee to opposite elbow- For this one you can leave your feet on the floor or elevate your legs using furniture, a stability ball, or TRX bands for an extra challenge! Keeping your core in tight laterally abduct one leg(take one leg out to the side) and slowly bring your knee through center to the opposite elbow and then back to straight. Repeat and alternate sides:)

3. Hip raise with feet elevated- This one is great for hip stabilization and it doesn’t hurt that it works your glutes too:) Start in supine position(laying on your back) with feet on an elevated surface. Slowly tuck your hips and lift one vertebrae off at a time until your body creates a straight line, reverse this until your hips are back on the ground and repeat!

I like to do 3 sets of 20 for each of these exercises, but you can certainly modify as needed:)

[tdadancefit-blog]

Abdominal exercises to help with Diastasis Recti or “abdominal separation”

Diastasis recti is known as the separation of the rectus abdominis and is very common post partum. It may seem obvious that doing core exercises would help eliminate this problem but unfortunately most core exercises will actually make it worse. In todays video I demonstrate a few core exercises that you can safely incorporate to help rebuild the stomach musculature while recovering from giving birth to your chiiirreeennns.... Women rock!!! First, lets go over the exercises you should avoid until you have clearance from your Doctor.

1. Crunches 2. Sit-ups 3. Core exercises involving hinge 4. Front planks

Now for the good stuff, lets dig into the exercises demonstrated in this video. The purpose of each of these exercises is to learn to ENGAGE your transverse abdominis(mid layer) and pelvic floor muscles effectively and correctly which will then allow your rectus abdominis muscle (the six pack, outermost one that has separated) to draw back in together, pulling your belly back in, flatter and stronger.

1. Supine Abdominal bracing- Start by laying on the floor facing up, legs bent, feet on the floor. Once in this position think of pulling your belly button into your spine and making sure your back is flat against the floor with no space between the lower back and the floor. If possible, challenge this engagement by marching 1 leg at a time. If you can’t keep the engagement with leg movement then you should just lay in this position keeping the core engaged. Be sure to breathe slow and controlled throughout this exercise.

2. Floor bridge- Starting in the same position as before you will find a posterior pelvic tilt and slowly start raising the hips off the ground until your trunk makes a straight line. Make sure your glutes leave first and then articulate your spine 1 vertebrae at a time. Keep this engagement on the way down as well ensuring that the glutes are the last thing to touch the floor.

Side plank- Lay on your side with your forearm as support and legs out straight. Raise the hips off the ground until your body creates a straight line. You may need to do this one with support of the top leg, this is totally fine and may even be the better option depending on how serious your abdominal separation is. Once you find this position simply hold.

I hope this helps you mommas out there and as always feel free to ask questions and subscribe:)

[tdadancefit-blog]

Lower body stabilization and power exercises!

Lower body exercises are killer! We all know that right? The exhaustion, soreness, and inability to sit in a chair for a few days are just a few of the perks of leg day(I kid I kid) Now I know you are all dying to get an exercise in on this gloomy Monday, so I put together a combination of exercises that focus on lower body stability and power. Perform each exercise for 3 sets of 20 reps. Alternating legs every 10 reps for the exercises that are 1 leg dominant. ps. Don’t hate me after you try it;))

Before you try the exercises featured, I’d like to mention a few pointers about correct form. When performing any of the squat or lunge exercises in this video it is very important to make sure your knees are going straight over your 2nd and 3rd toes as you bend. This keeps they knees from caving in(knee valgus) or falling out. Knee valgus has been associated with increasing the risk of ACL injuries and therefore is very important to avoid. A stance with feet forward, or with a slight degree of external rotation, and approximately hip-shoulder width apart is desired as a wider stance will change the torque about the knee and hips as well as the muscle activity of the lower extremities. Begin to sit back like you are sitting in a chair, all the while keeping knees in line with 2nd and 3rd toes. This alignment is crucial to ensure the use of appropriate prime movers and avoiding injury. I know it is tempting to stand with feet turned out and legs far apart, especially if you have been told this form is correct. This turned out position may feel natural in many because of muscle compensations caused by lack of range of motion in the desired position, causing it to seem easier to squat in this position. However, continuing to squat in this position will not only increase your risk for injury but will not help in correcting compensations and issues that are a result of poor form.

References:

Schoenfeld, B. 2010. Squatting Kinematics and Kinetics and Their Application to Exercise Performance. Journal of Strength and Conditioning Research 24(12):3497-3506.

Myer, G., et al. 2014. The back squat: A proposed assessment of functional deficits and technical factors that limit performance. Strength Cond J. 2014 December 1; 36(6): 4–27.

[tdadancefit-blog]

Back extension to floor slide tutorial!

This skill is great for those wanting to show strength and control in their dance or yoga routines. I know it can be tricky and a little scary at first, so I’ve prepared a few exercises that will help you conquer this skill. *Make sure you have thoroughly warmed up your back and extremities before performing these exercises* 

1. Perform back extension dips standing with your feet about hip width to should width apart and feet pointing straight ahead. The alignment of your feet and legs in relation to your hips is very important to insure the use of appropriate muscles and to avoid injury. The main purpose of this exercise is to build strength and become comfortable dropping backwards without your hands.

2. Once you are comfortable with the dips, perform weighted back extension dips with a weight held closely to your chest. This increase in load will also increase muscle recruitment by making it more of a challenge to dip into back extension. Thereby increasing your strength, flexibility, and proprioception( the neurological ability of the body to sense movement and position). 

3. After working on these exercises consistently you should feel confident in your ability to control yourself to the ground through back extension without the use of your arms. For some this may take weeks of practice, and others it may take one day. Be honest with yourself about where you stand so that you don’t rush into this step without being ready to do so. If you feel nervous on the way down, have someone spot you by placing a hand on the small of your back. Keeping your feet in the same position as 1 and 2, but with your hands by your side, begin to drop back into back extension allowing the arms to fall back with you. Try to get your head as close to the ground as possible before tucking your chin into your chest and gently placing your head on the floor. It is very important to keep your hips extended all the way down until your head is on the floor, then you can begin to flex the hips and allow one vertebrae at a time to meet the floor before pushing into your feet and allowing the body to slide. Another tip that may help, is to allow the tops of your hands to push into the floor right before your head touches. Doing so will help with controlling your movement as you try to place your head gently on the floor without taking away from the appearance of effortlessness.

I hope this tutorial answers any questions you may have, and as always feel free to ask questions and let us know what skills you’d like to see tutorials on. Don’t forget to subscribe:) 

[tdadancefit-blog]

Why you shouldn’t skimp on the carbs!

Low carbohydrate diets have become a popular trend for many people trying to lose weight, as well as athletes with the desire to improve performance. The problem with this “anti-carbohydrate” phenomenon is that diets low in carbs are usually high in fat or high in protein(which is also stored as fat if more is consumed than needed by the body). Finding a balance of nutrients in every meal is vital, and consumption of any macronutrient below the Recommended Daily Allowance(RDA) will have negative side effects. In this post we will talk about why carbohydrates are important and why consuming too much protein is not beneficial. We will also go over the RDA’s for all of the macronutrients.

Carbohydrates are crucial for many processes in the body, but we will go over just a few. 

1. Cell Energy- Cells throughout the body depend on glucose(basic form of carbs) for energy to drive chemical processes. Glucose is the primary fuel for most cells in the body and the preferred fuel for the brain, red blood cells, and nervous system.

2. Fat breakdown- Although most (but not all) cells can also burn fat for energy, the body needs some glucose to burn fat completely.  Hints the phrase “fat burns in a carbohydrate flame”. Basically, if you want to lose fat you will need glucose to do so.

3. Muscle work- Unlike protein and fat which are stored as fat when consumed in excess, the body assembles glucose into the long, branched chains of glycogen. Glycogen can be broken down quickly, releasing glucose for energy as needed. The liver stores about 1/3rd of this glycogen and Muscle stores about 2/3rds. Muscle glycogen stores are used to fuel muscle activity and are the primary fuel in anaerobic activities. As muscle glycogen decreases, fatigue increases. Thus the importance of glucose in relation to muscle work.

4. Protein sparing- Although fat can be broken down for energy, the brain and developing red blood cells require a constant source of glucose. If glycogen stores are depleted and glucose is not provided in the diet, the body must make its own glucose from protein to maintain blood levels and supply glucose to the brain. Consumption of dietary carbohydrate spares body proteins from being broken down and used to make glucose. Therefor allowing proteins to be used for their intended purpose. Which brings me to the next section.

Do Athletes or active individuals need more protein? Not really, only those who participate in strenuous training such as endurance athletes or resistance athletes may need more. Even then, this increase in needs is very small compared to what most people think. There’s no doubt that many people are pumping protein supplements in hopes of building muscle and improving performance. The fact is, you cannot force your body to build muscle by ingesting more protein than you need. Extra protein does not build muscles; only regular workouts fueled by a mix of nutrients can achieve this goal. Many folks assume that because muscle fibers are made of protein, building muscle must require protein. Which is only partially true. The heavy resistance-type exercise that is needed to stimulate muscle growth must first be fueled by glucose and fatty acids (glucose is the predominant fuel). More importantly, excess protein can cause harm rather than help. Purified protein supplements can contribute to calcium losses(harming bone health). Excess protein means excess nitrogen that must be excreted, which can cause dehydration if fluid intake isn’t enough. Also, supplements of single amino acids can interfere with absorption of other amino acids and can alter neurotransmitter activity.

The moral of the story is that you should find a balance of healthy carbs, proteins, and fats in your diet. When choosing carbohydrates you should look for those that are not processed and that are high in fiber. Good choices include whole grains, nuts, seeds, vegetable, fruits, and tubers. The Institute of Medicine recommends that you ingest the following percentages based on your total calorie intake per day.

45-65% Carbohydrates

10-35% Protein - Average person (0.8g/kg of BW/day) - Endurance Athlete(1.4-2.0g/kg of BW/day) -Resistance Athletes(1.6-1.7g/kg of BW/day)

20-35% Fat(less than 10% coming from saturated fats)

.(Insel 154)Insel, Paul. Nutrition, 5th Edition. Jones & Bartlett Learning, 20130318. VitalBook file.

(Insel 154)Insel, Paul. Nutrition, 5th Edition. Jones & Bartlett Learning, 20130318. VitalBook file.

(Insel 154)Insel, Paul. Nutrition, 5th Edition. Jones & Bartlett Learning, 20130318. VitalBook file.

(Insel 154)Insel, Paul. Nutrition, 5th Edition. Jones & Bartlett Learning, 20130318. VitalBook file.

[tdadancefit-blog]

Upper body strength exercises for handstands! Good rainy evening to you all! Today’s crazy weather snook up on us all, and as a result of flooded streets we were stuck at home all afternoon! So of course I had to spend some of that time playing in the garage with the kiddos:) While I was at it I figured I would make a blog post for you all! Today’s post features a few exercises that I have been doing lately that have increased my ability to hold handstands as well as my ability to press into handstand. Now don’t get me wrong, my form is nowhere near perfect but its a long way from where I started. Thanks to this pesky arching back of mine, I still have a long way to go. 🙄 Anywho, the first exercise is headstand push-ups. Now most people think of crossfit when they hear of handstand pushups. However, for this exercise you will want to focus on controlling the movement at a slower speed instead of controlling at a faster speed. Not that there is anything wrong with faster pace just a different exercise. You can perform headstand push-ups without a wall like I am here or you can do them with your back against the wall. I prefer no wall because I am working on finding balance once I am in the handstand. However, both are great choices! On another note, can we all agree that Silas’s reactions are the cutest and yes he probably can do it better than me. Lol! Next, we have pike press to handstand. In this video I am using my yoga body trapeze but you can also get the same effect with feet on a stability ball or in TRX straps. I like to alternate between just doing pike presses and pike presses into handstand. These are AMAZING for training your muscles to pull in and up which is extremely important in handstands. Last but not least, simply balance in handstand. I find that it is much easier to balance when my legs are in a split but you can find whatever position is best for you until you get comfortable on your hands and then work on transitioning to different leg positions. This is hard for me, but definitely getting better with the practice of these exercises. I hope this post helps those of you who are trying to better your handstand practice. Feel free to make suggestions on post you would like to see in the future and don’t forget to subscribe :)

[tdadancefit-blog]

Why is stretching and strengthening the appropriate muscles important!?

Why are these actions important? The answer is because of muscle imbalances.  In order for our body to function with human movement efficiently we require a balance of muscle length and muscle strength around a joint. If these muscles are not balanced, then the associated joint is directly affected. Which in many cases is the cause of pain, such as lower back pain or knee pain. For example, a muscle imbalance at the knee involving a “tight” biceps femoris will cause the knee to move inward(knee valgus) during an exercise such as a squat. This is due to the instability around this joint caused by muscle imbalances. Consequently, Knee Valgus can lead to a variety of knee issues if not addressed. When dealing with movement compensations such as Knee Valgus, there are always going to be multiple muscles involved. Thus the importance of using stretch and strengthening exercises simultaneously. However, the most important aspect is to be sure you are targeting the appropriate muscles. For example, the biceps femoris is likely the “tight” and “overactive” muscle when it comes to knee valgus, but the VMO(vastus medialis oblique) is "lengthened” or “underactive.” In this scenario we would work on lengthening the overactive biceps femoris by using flexibility exercises while shortening the underactive VMO with strength exercises. Knowing which muscles to stretch and which ones to strengthen can be quite confusing, this is why it is very important to get with a certified professional to get on a corrective exercise program to avoid future injuries. With that being said, I hope this post helps you to understand the importance of utilizing both stretch and strength exercises. We hope to see you in our Stretch/Strength classes on Tuesday evenings! For more info on classes visit: theasdanceacademy.com under the adult class tab! 

As always, don’t forget to subscribe for future blog post!

[tdadancefit-blog]

5 Lifestyle changes I made that changed my body and mind! Hey hey there! This post is a tough one for me, and I have long debated if I should post it or not. Mainly because I try to forget about that time in my life that I colored my hair black and let myself go.(yikes) But here it goes! It is no mystery that weight management is seemingly unachievable for all and that it only gets harder as we age and start birthing children. Nor is it a mystery that I have always been a lover of food!!! In fact I was determined to find a way to still enjoy cheesecake here and there while remaining fit.😆 This wasn’t such a hard task in my younger days, but once I graduated and was forced to deal with so many difficult life experiences(death of my dad and grandparents, overworking with 4 jobs, etc) I began to eat for reasons beyond hunger. I would eat because I was bored, tired, happy, emotional, and pretty much everything in between! As you can imagine this escalated quickly and before I knew it I was up 20 lbs. This may not seem like a crazy amount but for me it was and it only triggered more self loathing, depression, and lack of self confidence. Which brings me to the little lifestyle changes that I have made since then that have slowly but surely changed my life. Now I know we all want an easy quick fix, but lets be honest. This isn’t fairytale life and there is no quick easy fix that will last and that isn’t detrimental to your health. 1. Eat less, more often- We have all heard this advice before but I find not many of us listen because it seems too simple to make a difference. Well, it does! 6 years ago I had gotten to the point that at every meal I would eat so much that I was sick! I would promise myself that I’d never do it again in fear of feeling sick but the very next meal I was at it again. So one day, I decided to make one small change. Eat less, more slowly, and more often. This one change was crucial for me! One trick that I use is to use smaller plates/bowls etc. We subconsciously feel the need to fill our plates and to eat every crumb on them, so starting smaller helps:) Especially if you come from a family of 11 like I did where you are used to trying to gobble food down before everyone else gets up for seconds. LOL! 2. No junk food at home- You heard me right! I know it may be hard with kids, husbands/wives, and everyone else who lives with you and wants these goodies, but it’s an easy way to mess up your progress. I always have random cravings, and when I do I either have to want it so bad that I get myself in the car and go to the store(which rarely happens) or I have to make it from scratch with items at home. This second option is pretty much always going to be a heck of a lot healthier for you than the processed junk at the store. 3. Plan to be home for meals or meal prep and pack with you- This is one of the most recent changes I have made. I went through a phase for 2 years where I ate taco bell, pizza, and popeyes everyday and this is not an exaggeration. I was at a point in my life where my activity level was high so I could eat all of this junk and stay small as long as I kept points 1,2,4, and 5 in check. The problem was I always felt like crap. I had no energy and always felt sick. Since then I have found out that I am allergic to gluten which soon put a stop to my fast food addiction. Now I love myself some carbs and with my high activity level I need them, so I began buying my specialized GF products and cooking from home. My once 750 calorie taco from taco bell is now 350 calories for 2 tacos! Crazy right?? 4.Drink water for goodness sake- It seems to be the simplest yet the hardest health rule to follow! Luckily I have never been a soft drink, or Starbucks frap fanatic. Now this doesn’t mean I haven’t enjoyed them from time to time but I have never been a regular. My daily liquid intake these days consist of water, water, water, and more water. When I do drink coffee it has very little sugar and milk. This one change will greatly decrease your calorie intake if you tend to indulge in other beverages.  5. Regular exercise- I don’t treat exercise as “all or nothing.” Instead I make it a point to do some type of exercise 5 days a week! Some weeks I am so busy I barely make it to the gym, so instead I go for a bike ride or work on handstands in the house. Some weeks I make it all 5 of these days and beast it. The point is that life happens and you can’t be hard on yourself if you don’t do a 1 hr intense workout everyday. Instead, set a goal and do your best to achieve it. The moral of the story is that you have to find balance! Try to consume a balanced diet of carbs, protein, and fat in sensible portions while maintaining an active lifestyle that suits your schedule . I hope this post helps you to make some positive lifestyle changes and ultimately bring about a healthier you :)

[tdadancefit-blog]

6 core exercises that will have you feeling like a kid in the playground again:) Yes, I said it! You know we all wish we could go back to the days of innocence and hours of play time! When our biggest worry was how long we would get to spend with our friends on the monkey bars! Well, these 6 exercises will bring you back to your monkeying around days but with a different goal in mind! I finally got around to using our new "monkey gym" in our garage and as you can tell by my face, it was killer😵Each of these exercises can be modified to suit your needs and always remember, safety first:)) Feel free to subscribe up top, and comment what post you would like to see next!

[tdadancefit-blog]

Weight training to combat age related muscle loss

There is no doubt that there are many unfavorable changes that tag along as we age. Wether it be wrinkles, decreased joint range of motion, increased fat mass, decreased muscle strength, or loss in skin elasticity we will all find ourselves on the same boat. Of these changes, I’d like to focus on decreased muscle mass/strength or “Sarcopenia”. Sarcopenia is defined as the loss of skeletal muscle mass and strength with atrophy occurring as early as age 25! As you can imagine this can become an issue quickly being that skeletal muscles are essential for everyday muscle action, functional movements, and maintaining daily activities. Inactive adults typically experience 3% to 8% loss of muscle mass per decade as well as a decreased resting metabolic rate, increased fat mass, and weight gain. The good news is that there are several ways to prevent loss of skeletal muscle and strength associated with age. One of these techniques being resistance training! Resistance training is proven to not only decrease fat mass, but also increase lean body mass, metabolism, and strength. Also, resistance training can increase bone mineral density by as much as 1-3%. In conclusion, it has been shown that age related muscle loss and strength may impact many areas of a persons life, well being, and overall health. If you are seeking to apply resistance training to your regimen, be sure to speak with a Fitness Professional about proper dosing and administration based on your goals. Please note that these recommendations are based on a healthy individual with proper medical clearance.

[tdadancefit-blog]

Lower body exercises using little to no equipment! If you want to not be able to sit on the pooper without assistance for the next few days then this lower body circuit is for you😆 Now I will say most of these exercises are pretty self explanatory. However, the first one (ball hamstring curls) is very easy to get wrong so here's a few pointers that I find help. First, lay on the floor with your lower leg on the stability ball and lift your hips into extension creating a straight line with your body. Next begin to pull the ball under you into knee flexion at the same time as raising your hips and keeping them extended. The most common mistake I see here is allowing the hips to flex and lower instead of keeping them lifted! By keep the hips extended we avoid this compensation. I hope this video helps and always don't forget to subscribe:)

[tdadancefit-blog]

Backbend rollover tutorial! Hey there, I am glad you have shown interest in our backbend rollover tutorial. Please note that in order to master this skill you must first have a standing back bend and also be able to easily get into a forearm backbend with arms "railroaded" with fist facing feet. I will list the steps show in our video below for your reference. Feel free to comment with questions and as always don't forget to subscribe:) 1. Stretch back bend until your back is warm Try alternating between hands on the ground and forearms on the ground. As well as walking hands in and out. 2. Now that you are warm, try going into backbend again but this time skipping your hands and landing directly on forearms. Make sure you do this step with control and do not rush. 3. Now lets work on the chest roll. First kick into handstand then with control lower your body to the ground leading with your chest. Make sure you roll one body segment at a time for a smooth landing. Chest first, then ribs, stomach, hips, thighs, and rest of the leg. 4. Try this chest roll again but this time kick into a forearm stand then roll dance in the same sequence. These steps are very important in insuring you master this skill safely. 5. Now that you have completed the above exercises, lets try piecing them together. Start in a standing position and lower into a backbend on your forearms. Next push the ground away with your feet coming into a forearm stand. Once your legs are overhead you may release your arms and chest roll to the ground. 6. Once you have mastered step 5, try taking out the transitions for a smooth and seamless skill! Always remember, safety first:)