Can-Can is an exercise of hip mobility super-imposed upon core and trunk stability. It is performed rhythmically and emphasizes a lifted chest, strong shoulder support, and a lengthened waistline.
- Sit up tall, hands behind you a little wider than shoulder width. Knees are bent and drawn in toward the chest.
- Keeping the waist lengthened, alternate twisting the hips to the left and right side. Hands are pressed firmly into the floor. Do not sink or tuck under through the low back.
- Repeat 3 times twisting with knees bent then extend the legs aiming to the corner behind you. Keep upper body stable at all times. When bending the knees, draw the heels close to your buttocks.
Hip Circles is a challenging advanced exercise which combines elements of the Teaser and Corkscrew. Similar to Can-Can, the powerhouse stabilizes the torso as you sweep your legs in a circle. The exercise is designed to move fluidly and continuously.
- Set-up as you did Can-Can, either modified with forearms flat or arms extended behind the body. Stretch both legs toward the ceiling, keep your back tall and chest lifted. Avoid sinking or collapsing through your back. Legs lifted as high as possible.
- Heels together, toes apart to feel the glute engagement. Inhale to prepare and exhale to carry the legs down, around, and back to starting position. Work within a small range of motion until strength increases. Think of aiming your legs toward the ear to initiate. Alternate the direction and continue to challenge yourself to lift the legs progressively higher each time.
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