5 Moves To Boost Your Confidence with Tracy Anderson
- 8 years ago
We are so excited to share our collab with celebrity fitness girl boss, Tracy Anderson! She is teaching us 5 moves that will not only help with strength and flexibility, but help you build the most important asset of all: confidence. Get involved! SUBSCRIBE to LEAFtv for more!
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1. PELVIC TILTS:
Stand with feet slightly wider then shoulder length apart. Relax the knees and rock the pelvis side to side and front to back, and circling in both directions releasing in the lower back.
2. BRIDGE + PLANK
Start with feet on the ground, knees bent sitting back on your backside with the left hand down on the ground for balance and support while right arm is extended straight up in the air. Lift gluts up into a bridge position pressing hips up and slightly arching in back. Release hips to drop back toward ground and quickly return to pressing back up, this time pulling the right foot off the floor and twisting hips to flip over placing right hand on the ground by left putting body into plank position. The right leg will stay straight and extended out toward the back corner. Pull right foot back as you reverse the twist in the hips back to starting position.
3. SPLITTING PELVIC TILTS
Start with legs in wide side split with hips toward the right, right hand on the ground behind the body for support and left arm extended straight up. Lift hips off the ground by pressing hips forward and leaning into the right side. Release back to start position and repeat press. *Note* the split is focused on the right side and when you drop down the right thigh slightly touches down while the left stays lifted.
4. WRAPPED LUNGE TO ARABESQUE
Start kneeling on your hands and knees. Step right foot forward into a lunge position with right arm wrapped under knee and hand holding heel of right foot. Use hand to lift leg up pulling knee high and rotating in hip and extending leg straight back behind you in line with hips. Right arm will then extend forward reaching past head. Pull knee and arm back together to wrap position return to start.
5. HIP SIT & SINGLE ARM PLANK
Start in plank position with hands on the ground shoulder width apart. Tuck right knee into chest then twist hips pulling the right knee toward the left so the right thigh is facing the ground. Sit on right thigh, keep chest forward. Lift hips up to plank as you extend right leg out toward back right corner and tuck left arm into chest bending at elbow.
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Copyright © 2016 Demand Media, Inc. Use of this web site constitutes acceptance of the LEAFtv Terms of Use and Privacy Policy. The material appearing on LEAFtv is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.
VISIT OUR OFFICIAL WEBSITE: www.LEAF.tv
1. PELVIC TILTS:
Stand with feet slightly wider then shoulder length apart. Relax the knees and rock the pelvis side to side and front to back, and circling in both directions releasing in the lower back.
2. BRIDGE + PLANK
Start with feet on the ground, knees bent sitting back on your backside with the left hand down on the ground for balance and support while right arm is extended straight up in the air. Lift gluts up into a bridge position pressing hips up and slightly arching in back. Release hips to drop back toward ground and quickly return to pressing back up, this time pulling the right foot off the floor and twisting hips to flip over placing right hand on the ground by left putting body into plank position. The right leg will stay straight and extended out toward the back corner. Pull right foot back as you reverse the twist in the hips back to starting position.
3. SPLITTING PELVIC TILTS
Start with legs in wide side split with hips toward the right, right hand on the ground behind the body for support and left arm extended straight up. Lift hips off the ground by pressing hips forward and leaning into the right side. Release back to start position and repeat press. *Note* the split is focused on the right side and when you drop down the right thigh slightly touches down while the left stays lifted.
4. WRAPPED LUNGE TO ARABESQUE
Start kneeling on your hands and knees. Step right foot forward into a lunge position with right arm wrapped under knee and hand holding heel of right foot. Use hand to lift leg up pulling knee high and rotating in hip and extending leg straight back behind you in line with hips. Right arm will then extend forward reaching past head. Pull knee and arm back together to wrap position return to start.
5. HIP SIT & SINGLE ARM PLANK
Start in plank position with hands on the ground shoulder width apart. Tuck right knee into chest then twist hips pulling the right knee toward the left so the right thigh is facing the ground. Sit on right thigh, keep chest forward. Lift hips up to plank as you extend right leg out toward back right corner and tuck left arm into chest bending at elbow.
LEAF -- Living Eating and Fashion
*A fresh, easy to consume, how-to concept covering all things... living, eating and fashion.
Subscribe to LEAF on YouTube at: http://bit.ly/13IZWrU
Find our MUSIC here: http://bit.ly/1uYYECk
VISIT OUR OFFICIAL WEBSITE: http://www.LEAF.tv
Follow us on TWITTER: http://bit.ly/YgdO57
Like us on FACEBOOK: http://on.fb.me/ZkdiXW
Follow our PINTEREST: http://bit.ly/WOsJE1
Follow us on INSTAGRAM: http://bit.ly/Z4iq0A
Follow us on GOOGLE+: http://bit.ly/WxWIW0
Check out Geri Hirsch's blog: http://becauseimaddicted.net
Copyright © 2016 Demand Media, Inc. Use of this web site constitutes acceptance of the LEAFtv Terms of Use and Privacy Policy. The material appearing on LEAFtv is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment.