| I have already written an article in which I give some | | | | your legs again. Repeat the entire sequence about |
| warm up exercises for you to do before your | | | | four times. |
| dancing class. It is really important to warm up before | | | | 3. Pretzel |
| your dancing, or any other exercise classes for that | | | | This warm up is for the lower back and may seem |
| matter. By warming up you will prevent possible | | | | awkward at first, but it really makes your back feel |
| injury and strain to your precious body, and prepare | | | | good. Start by lying on your back with your legs |
| it for the vigorous work out ahead. | | | | together and stretched. Arms are stretched out to |
| Here are some more great warm up ideas for you to | | | | the side of your shoulders with your palms flat on |
| try. | | | | the floor. Lift your right knee towards your chest |
| 1. Bend and Breathe. | | | | and slowly lower it towards the floor so that it falls |
| Start this exercise by standing with your feet | | | | beneath your left arm. Breath deeply and try to relax |
| shoulder width apart and your arms hanging relaxed | | | | into the twist. If you knee doesn't reach the floor it |
| at your sides. Inhale deeply and slowly lift your arms | | | | is okay, just feel the stretch. Try to keep both |
| out to the sides and then over your head to form a | | | | shoulders on the floor, and if your right shoulder |
| wide V. Next tilt your torso to your right side and | | | | wants to lift off of the floor, try stretching out your |
| lower your right arm down your right leg. Keep | | | | right arm further out along the floor. When ready |
| reaching out with your left arm making sure to keep | | | | return your right knee to your chest and lower the |
| the hips neutral. | | | | leg slowly to the floor again. |
| Repeat to the other side by inhaling as you lift your | | | | 4. Hip Pivot |
| torso and raise your arms overhead. After you have | | | | This is a great warm up for your calves and |
| done this to the left return to the centre and lower | | | | hamstrings, as well as your lower back and tummy |
| both arms to your sides. Repeat this exercise about | | | | muscles. |
| four times to really wake your body up for the class | | | | Start by standing upright with your arms hanging |
| ahead. Besides warming you up nicely, this exercise | | | | comfortably at your sides and your feet parallel and |
| will help you to establish a rhythm in your breathing. | | | | just a little more than hip distance apart. Bend slowly |
| 2. Knees to Chest | | | | forward making a hinging action from your hip joint. |
| This is a great warm up to get your hip joints and | | | | Keep your back as flat as possible and try to create |
| abdominals working. | | | | a ninety degree angle at your hip joint. Arms stay at |
| Start by lying on your back with your knees bent | | | | your sides and try to keep the knees straight and |
| and your feet flat on the floor. Arms should be | | | | the neck long. After holding the stretch, come up |
| extended palms down on the floor along the side of | | | | slowly lifting your torso back to the upright position |
| your body. Lift your right knee slowly in towards the | | | | that your started in. Repeat this about two or three |
| chest and at the same time press your lower back | | | | times. When you do this exercise, try to keep your |
| into the floor. Try to make a concave semi circle | | | | weight moving forward towards the balls of your |
| with your tummy muscles. Both hips must remain on | | | | feet, rather than sinking backwards onto your heels. |
| the floor. Lower your knee to starting position and | | | | With a great warm up behind you, your body is now |
| repeat with your left leg. Then lift both knees in | | | | ready to move into dance with ease, and with a lot |
| towards your chest simultaneously. Pull your tummy | | | | less risk of injury. |
| in and keep your back flat, especially as you lower | | | | |