***Non-weighted toning exercises for legs and core (a lot of these are also cardio based too)
-Jumping squats…get in squat position jump up in air straightening legs and coming as high off ground as possible…then land back in squat position. (do as many as you can continuously until fatigued)
-Jumping lunges…same concept as jumping squats. Get in lunge and jump up in air as high as possible while switching legs in air and land in a lunge with opposite leg forward as the one in the first lunge. (go continuously until fatigued)
-Wall sits…legs 90 degrees hold 45-1 min 3 times
-One leg dips…stand on one leg..other leg lifted and placed close to leg at comfortable position. Slowly dip and straightened…can hold on to something in front of you for support.
-Side leg lifts and back. ..On all fours lift leg to side down repeat. Do to back as well.
-Squat slides/walks…get in wide stand squat…slide one leg out to side while remaining in squat and then slide other leg in as well. Keep going while trying to remain as low as possible until legs burn! =)
-Try squatting in 5th position (one leg in front of other If not a dancer) Like a grand plie, do some all the way down with heals coming up and some going down as far as possible without heals coming up. Also try some holding your heals up the whole time. So you are on a forced arch throughout the squat , on your toes, or in dancer terms …releve. Go into clave raises while calves are tired from forcing the arch.
-Also do this same thing in a wide 4th position..legs in front of one another but at least 3 feet in between. I also do this in first position..which is heals together, feet turned out.
-After you master these…try all of them jumping. Little jumps and big ones…touch ground, keep booty down, chest up, and jump completely as high as you can.
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