Working the Legs Like Cheryl – Part 2
X Factor Live Show 2
Photo Copyright: ITV.com
Fitness and Lifestyle Expert Sonia Palecek says:
Cheryl impressed us all with her amazing dance routine for her ‘live’ performance of ‘Fight For this Love’ on last week’s X Factor Show.
If you attempt to do this at home, you may like to break down the movements and work on strengthening your thighs and buttocks first.
Cheryl and her dancing squad spent half of the routine in a squat. These guys obviously worked on the endurance as well the strength of those powerful and beautiful legs. Expanding on the last weeks theme of great legs, here are a few examples to get you going towards those fabulous pins!
SUMO SQUATS
- Stand with your feet wide apart (twice the width of your hips) and your feet turned out.
- You may keep your hands around your waist.
- Lower down into a squat.
! Ensure your knees are always bending in line with the middle of your feet.
! Keep your back long as you squat down. Do not tuck the pelvis.
! Send the bottom slightly behind you as if you are going to sit in a chair.
- Lift up and repeat.
- Do 2-4 sets of 8 repetitions and finish each set with 8 pulses.
- Ouch, that may hurt….but only the thighs and bums – never your knees!!
MULTI-DIRECTIONAL LUNGES
- Stand with your feet hips width apart; keep your arms on your hips.
- Step FORWARD with your left leg, lunge down and bring your left leg back to centre.
- Step to the left SIDE with your left leg, lunge down and bring your left leg back to centre.
- Step right BACK with your left leg lunge down and bring your left leg back to centre.
- Add 2 then 4, 6, 8 repetitions each time you go forward, side and back.
- Change the legs and repeat.
- Add pulses at the end if you still need more intensity.
! Follow the same alignment tips from last week
! Ensure that no matter where you go, your knee is aligned over the mid foot.
! Feel the thighs and bums working, you should not be experiencing pain in your knees.
Sonia Palecek
*** It is recommended that you seek qualified instruction and medical advice before starting an exercise routine
