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Newspaper
Cedar Rapids Gazette
Location
Cedar Rapids, Iowa, United States of America
Date
Jan 05, 2013
Page
17
Rockette Stacy Paydo from Los Angeles created a ballet Pilates and yoga fusion routine to emulate the famous Rockette legs. A five minute warm up precedes the set, with eight to ten repetitions per exercise and three total rounds for a full workout.
Begin with feet hip width apart and Thera-Band around outer ankles. Extend right leg forward to max height and pulse 8 to 10 times, then move to side and back before switching to the left leg. Hands on hips, challenge balance to engage core muscles.
In dancer lingo these are eleves Heels rise with feet parallel hip width or turn out to first position to target deep lateral rotators in the gluteus maximus For added challenge use a chair for balance and try single leg calf raises with one leg at a time.
The instruction describes starting in a deep grand plié in second position with feet wide and toes outward. Keep knees comfortable, angle feet toward corners if needed, bend to ninety degrees, align hips, arms extended, then explode upward while reaching, landing back in grand plié and repeating.
Begin on your back with knees bent and feet flat. Lift the pelvis to form a straight line from knees to shoulders. Raise one leg to the ceiling, lower until knees align, and lift again. Do eight to ten reps per side, then switch legs.
Start in a deep crescent lunge with front knee at 90 degrees and back leg straight. Align the front heel under the knee, raise arms overhead, and tilt into a low lunge forming a capital T with the body. Transfer weight forward, balance, then bend the supporting leg and return. Switch sides.
The guide describes using an exercise ball under the heels while supine. Press the floor to lift the pelvis and fire leg muscles, keeping hips high as heels move toward the bottom and back. the ball should roll along the floor if performed correctly.
This exercise begins with a curtsy stance by crossing legs in a turned out fourth position and using hands on hips for balance. In a swift move stand on the supporting leg, bring the back foot to passe, hold, then drop into a lunge and repeat with the left side to complete the sequence.
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