TILTS,EXTENSIONS AND ROUTINES

Hey guys, todays post is on leg work.(leg extensions,tilts etc.)
For most of these skills, you want really flexible legs. Splits are most helpful. But you also need ALOT of hip flexibility.Here are some leg and hip stretches. lets start:
LEGS:
30sec lunges
straddle ( lean to to each side including middle for 20 seconds)
Splits for 30 sec each
froggy(20 sec)
middle splits for 20 secs
oversplits for 20-25 secs

HIPS:
Half split 20 sec
hip circles ( stand up and move your hips in circles)
splits, rocking side to side
froggy 20 sec

Here are the tutorials and pictures on the skills!
https://www.youtube.com/watch?v=5Ufhb2DqMxs
https://www.youtube.com/watch?v=RWVSuDt3GwE
https://www.youtube.com/watch?v=UXonyA1kj7s

Thank you for veiwing, and add me on INSTAGRAM: howtodance122904

WELCOME TO MY BLOG + LETS GET FLEXIBLE!!

Hello and welcome to my blog! I am a dancer and a gymnast and this is my blog, I will be sharing with you, tutorials and DIY's and and vlogs. Today, I am showing you my FAVEOURITE stretches for extreme flexibility. So lets get started!
First, you will need to warm-up, so here are some exersizes you can do:
10x star jumps
5x tuck jumps
1 min run on spot
1 lap around house ( run or jog)
Now, here are some stretches!

WRISTS,ANKLES AND SHOULDERS

1.  clasp your hands together, and roll your hands in circles
2. . Sit with one leg out and one ontop of your leg, and roll your ankle in a circle.repeat on both sides.
3.  Get into a bridge and rock back and forth, watch your wrists and shift your body over them.
4.  Sit down with legs out and put your arms behind you with your hands faceing backwards, next slide your arms back and go as far as you can and hold it for 20 seconds.

BACK

1. hold a bridge for 30 secs.repeat this 3 times.
2. Lay down on your stomach and place your hands by your hips/stomach, now push up and lean back. Hold for 20 seconds.
3. If you can do a scorpion/needle hold one for 20 seconds.

LEGS

1. Go into a straddle(legs out) and lean to your right leg.Grab ankle with both hands and hold for 10 seconds. Now move onto the otherside. Next, lean into th middle as far as you can and hold for 30 seconds.
2. Hold a lunge(each leg) for 20 seconds. Now shift your weight onto your back leg and straighten your front leg and lean down.
3. Hold a froggy for 30 seconds
4. Go into left/right leg splits as far as you can and hold for 30 seconds.
5. Hold middle splits(as far as you can go) for 30 seconds

Here are some youtube videos and photos to help you! Save, print and enjoy!
https://www.youtube.com/watch?v=nRKkCDrgIbk&list=PLpqQaHOe4180auAILSBov1YuAapaYsGhF

https://www.youtube.com/watch?v=Rh66PV1Mu0E

ALSO! add me on instagram: howtodance122904