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Domestic Violence and Abuse

BALLET HAMSTRING & GLUTES EXERCISES #ballet #balletworkout #russianballerina #glutes


hi friends welcome back to my channel
I’m so happy you’re here today we’re gonna work on our hamstrings glutes and
back muscles this exercises I used to do in ballet and it takes on up to seven
minutes please repeat these three times a week these exercises are perfect for
this muscles can’t wait to start let’s do this
lay down on the floor with hands folded in front of you and elbows out rest
forehead on hands you can also do this exercises in your bed
make sure to squeeze your glutes to help lift your leg then lift your leg if you
just over the floor and hold for a few seconds lower slowly but don’t Isaac
duel with me and put make sure your bones on the floor ready let’s go oh one
and hold and then go down three and four five and six seven and I feel your bones
touch the floor don’t leave them and I will go faster oh one and and
three and four five six seven eight and now go back to the Slovaks and we’re
almost done excellent job let’s start with left leg squeeze your glutes even
more get it faster one two three four and
five six seven please make sure that both your knees are straight it that’s awesome
now let’s do both legs let’s go Oh one two three four five six seven
eight oh one two three four five six seven eight and one two we go faster
four five six seven eight we’ll leave both legs open to the sides
and then go back to the center four and five six seven eight and once again from
the beginning both legs up four five six seven eight
oh one two three four five six seven eight and one two three four five six
seven eight good job relax for a few seconds and now
again lift your both legs up then to the sides and then again back to the center
one and and three and four and five six seven and eight again open both legs to
the sides and leave them up make sure that your feet do not touch the floor
five six seven and eight and now get ready for
the horizontal scissors make sure to cross your both legs as much as you can
and vertical scissors just lift the legs up one and then the other one and we’re
almost done lift both legs up again get ready to go faster one and and three and
four five six seven and eight and open to the sides and then close to the
center three and four and five six seven and and open to the sides and lift both
legs up again three and four five good six seven and eight and now get ready
for the scissors again four five six seven eight one two three four five six
seven eight and now vertical scissors one two three four five six seven eight
one two three four accent one two three four five six seven
eight one two three four five six seven right and now it’s time for the last
exercise for Clips bend knees out to the sides pull a navel in towards spine lift
legs up then 1001 and and squeeze your gluts more four and five six seven and
eight and nine and ten and now hold both legs up stay stay stay stay and slowly
go down and relax a little bit that was awesome work now let’s stretch our
glutes and hamstrings it was perfect workout for your
hamstrings your glutes and also for your back so if you liked it please subscribe
to my channel setting up and this

Cesar Sullivan

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