How to be like dancer in simple exercise

How to be like dancer in simple exercise

How to be like dancer in simple exercise

Moves that make us dancer

Want to get a major case of leg envy? Just check out a dancer—they always have amazingly sexy stems. But believe it or not, they don’t come from dancing alone. “Dancing is great exercise, but it’s primarily cardio,” says Akua Noni Parker, a professional dancer and member of the Alvin Ailey American Dance Theater Company. Parker, who has been dancing since the age of three, has performed on stages around the world. Now, you can catch her (and her awesome legs) in action at New York City’s Lincoln Center from June 12-16, where she’ll be performing in the acclaimed show Revelations, among others.

These six moves, which Parker does daily, will get your legs in show-off shape, too—even if you have two left feet. “These exercises hit major leg muscles like your quads, hamstrings, and calves—but also target your core and glutes and help with hip stabilization,” says Karen Joseph, a personal trainer and owner of Fountain of Fitness in Valrico, Florida. Pick a few of your faves and add them to any workout—or do all six exercises as one circuit two or three times a week.

Pelvic raises

Lie down on your back with your knees bent, feet hip-width apart and resting flat on the floor. Then raise your hips so your body forms a straight line from your shoulders to your knees. Pause, then lower back to the starting position. Repeat slowly 30 times. Position your feet a few inches further away from your body and repeat.

Squats

Stand with your feet shoulder-width apart, and lower your body a far as you can by pushing your hips back and bending your knees (while keeping your knees above your ankles). Pause, then push through your heels to return to start. Do 20 reps, then turn your toes out (as if you’re doing a plie) and repeat.

Calf raises

Hold onto a wall with your feet parallel, hip-width apart. Keep your knees straight and rise up onto your toes as high as you can. Pause, then slowly lower back to the floor. Do 15 reps, and then turn your toes out, heels together, and repeat.

Clams

Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, and your heels should be stacked together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. Don’t allow your left leg to move off of the floor.

Single-leg lift Get on your hands and knees and raise one leg off the ground so it’s in line with your body. Your back should be flat, core tight, foot flexed (imagine you’re trying to reach your heel toward the wall behind you). This is the starting position. Keeping your leg straight and, without arching your back, squeeze your glute and raise your leg a few inches toward the ceiling. Pause, then lower back to the starting position. Do 10, then repeat on the other side.

Fire hydrant in-out Start on your hands and knees, then raise your right knee off the ground and bring it toward your chest, keeping your back flat. Keeping your right knee bent, raise your thigh out to the side without moving your hips. Slowly lower back to start. Do 10, then repeat on the other side.

Source taken from womenshealthmag.com

 

How to find happiness in myself

How to find happiness in myself

How to find happiness in myself

We all want to feel happy, and each one of us has different ways of getting there. Here are 10 steps you can take to increase your joie de vivre and bring more happiness into your life:

  1. Be with others who make you smile. Studies show that we are happiest when we are around those who are also happy. Stick with those who are joyful and let rub off on you.
  2. Hold on to your values. What you find true, what you know is fair, and what you believe in are all values. Over time, the more you honor them, the better you will feel about yourself and those you love.
  3. Imagine the best. Don’t be afraid to look at what you really want and see yourself getting it. Many people avoid this process because they don’t want to be disappointed if things don’t work out. The truth is that imagining getting what you want is a big part of achieving it.
  4. Do things you love. Maybe you can’t skydive every day or take vacations every season, but as long as you get to do the things you love every once in a while, you will find greater happiness.
  5. Accept the good. Look at your life and take stock of what’s working, and don’t push away something just because it isn’t perfect. When good things happen, even the very little ones, let them in.
  6. Push yourself, not others. It’s easy to feel that someone else is responsible for your fulfillment, but the reality is that it is really your charge. Once you realize that, you have the power to get where you want to go. Stop blaming others or the world, and you’ll find your answers much sooner.
  7. Find purpose. Those who believe they are contributing to the well-being of humanity tend to feel better about their lives. Most people want to be part of something greater than they are, simply because it’s fulfilling.
  8. Be open to change. Even if it doesn’t feel good, change is the one thing you can count on. Change will happen, so make contingency plans and emotionally shore yourself up for the experience.
  9. Bask in the simple pleasures. Those who love you, treasured memories, silly jokes, warm days, and starry nights—these are the ties that bind and the gifts that keep on giving.
  10. Listen to your heart. You are the only one who knows what fills you up. Your family and friends may think you’d be great at something that really doesn’t float your boat. It can be complicated following your bliss. Just be smart, and keep your day job for the time being.

Happiness and fulfillment are within your grasp, but sometimes just out of reach. Understanding what works best for you is the first step in finding more of them.

 Content taken from psychologytoday.com