Kick Back Variations

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Kick back variations

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Want higher kicks? All that work you do at the barre is definitely helping your technique, but this exercise is going to give you that extra edge. And since most dancers wouldn’t even think of strengthening their quads with speed, it can really be your secret weapon in improving your technique!

Stabilize yourself in a lunge with both knees bent, dig your back toe firmly into the floor, and quickly pop your front knee up with alternating arm movements. Speed is the key here, so really focus on popping your front leg up and down quickly for premium effectiveness! Repeat this exercise 10-12x on each side.

Do you want to explore working with me 1:1 to take your technique to the next level in the new year? I’d love to hear about what you’re struggling with, what your goals are, and start c

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Follow me on Instagram 💓 @marissamcnamarafit

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kip up + back extension roll + front handspring kip up + standing back tuck !!! give it a go & tag me BrieBenefit

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For mastering Backbends you need a strong foundation to stay safe during and after practice. Hence essential Drills for Flexibility and strengthening is required. Introducing my favourite backbend drills to unlock your flexibility and nail those graceful arches! From gentle stretches to advanced poses, this drill will take your backbends to new heights. Get ready to bend, stretch, and feel the freedom in your spine! 🌟 ———————— Stay Strong, Sunitha #BackbendDrills #FlexibilityJourney #Yoga...

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📌Know the difference - Cable Kickback Variations 👌🏼 1. Gluteus Maximus (Straight Kickback): 🔥 Best for building round, strong glutes •Set the pulley at or just below hip height •Keep your supporting leg grounded for balance •Kick your leg straight back to fully activate the gluteus maximus 2. Gluteus Medius (External Rotation Kickback): 🍑 Great for shaping and upper glute definition •Set the pulley at the bottom •Rotate your working leg outward about 45° •Kick back and slightly out to hit t...

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☸️Find Your Wheel Pose☸️

Backbends are often called heart openers💖

Why? Because it’s meant to be less of a ‘back bend’ and more of a front body opener. So top tip when you’re practicing any backbends, focus on opening the front body rather than using your back to bend🤗

💪🏼 Strength is very important in a backbend, all of the body (legs, glutes, back, shoulders, arms) are all recruited to protect your back body in a backbend.

💍 Engagement of the transverse abdominis (deep core muscles) is important to protect the spine, which means we need to actively pull the belly button in towards the back of the spine.

We also stretch thoroughly! I’ve added a few examples of exercises and stretches you can add to your practice 🥰

When your finished with your practice add any forward fold to

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Train your back flexibility from the comfort of home! These tools and routines are perfect to safely stretch your spine, open your shoulders, and improve posture. Whether you're working toward deeper backbends or just want to relieve tension, start your journey to a more flexible, pain-free back — right at home.

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How To: FUNKY FLYING CROW A personal fave over here 🤍 Your stabilization really comes from the elbow/forearm and core. Therefore, it’s important to first set yourself up well and be stable and to engage the core! 🤍 Place the elbow down and hand down (both in line) 🤍 Butt in air!! 🤍 Place the knee high up near the shoulder on the Tricep 🤍 Position the back foot on a diagonal for balance (key!!) 🤍 Lean forward, gaze forward! 🤍 As you lean, you have to S-Q-U-E-E-Z-E the butt and hamstring t...

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If you want to learn a backtuck in the safest way possible- you need to have the correct form! Bad form leaves a lot more chance of getting hurt, even if you land it! These are the drills that helped me the most and the same ones I used to teach Willyt! Do these daily for muscle memory and to build the core strength you need to pull your legs over the right way. But most importantly- get someone to spot you! Posting the video of Madi learning a backtuck soon- she did so good omg. #howto #b...

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🔹 Classic: Keep your leg at the same height as it swings forward and back. 🔹 Beginner: Keep your upper body still and your leg at hip height. 🔹 Alternative: Move into a plank position and place your knee slightly diagonally on the mat for support. Which Side Kick Kneeling variations do you know? Let us know in the comments! If you want more... Check out our free Pilates Cheat Sheet, delivered straight to your inbox!

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Keep it simple and effective with this core workout! Focus on tilting your pelvis to align your lower back with the floor and engage your abs tightly to avoid strain. Move slowly and with control to ensure safety and results. Each exercise lasts 40 seconds, with 3 sets total. Perfect for building strength while protecting your back. Save this pin for a reliable core routine! #CoreTraining #BackPainPrevention #WorkoutAdvice #CoreExercises #LowerBackHealth #HomeWorkout #FitLife #StrengthBuilding

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HOW TO DO A DONKEY KICK - correctly!
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• I see this all over my feed done incorrectly - mostly with people sticking their butt out (this also goes for planks, pushups, etc...)
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• ‼️ You should not stick your butt out here, ever. Your back should be straight & aligned with your neck. And your hip should not be going above your spine level.
• .
• ✅ Keep your core right & you got this 💪
• .
• Follow me @ fashioneatstravel on IG, Pinterest, and TikTok for more workouts & meal tips
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Want to kick higher safely? Dynamic stretching is your key to unlocking range and power without risking injury. Here are 2 dynamic stretches to add to your next warm-up: ⠀ 1️⃣ Lunge to Straight Leg Pulse 👉 Enhances hip flexor mobility (for better chamber and extension) and hamstring flexibility (for higher kicks and easier transitions). 💡 Why: Prepares both front and rear chain muscles dynamically, keeping you warm and mobile for kicking. ⠀ 2️⃣ Leg Cradle to Lunge with Twist 👉 Enhances hip ...

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