A toning drill

Today’s combo is more of a toning exercise than a cardio workout. Start with a slow song. I like Sleeping Sober by Solace from Moon Moth Mixes CD (on sale for $5 for download!), it is 60 beats per minute and the whole song (all five tracks together) is just under 15 minutes. We are going to combine horizontal hip circles and horizontal rib cage circles for our practice today.

Start by doing a horizontal hip circle that is four counts front and four counts back clockwise, then do a clockwise horizontal rib cage circle that is four counts front and four counts back. Repeat both circles at 8 counts per circle in the counter clockwise direction. Do this a couple of times to get used to switching between the hips and ribs and switching between clockwise and counterclockwise circles. Once you have the hang of it move on to step 2.

Next, do a 16 count (8 counts front, 8 counts back) clockwise, horizontal hip circle and a 16 count, clockwise, horizontal rib cage circle followed by both circles in the counter clockwise direction. Alternate between the clockwise and counter clockwise direction for several repetitions. Once you get used to this, slow it down again and go for 32 count circles.

How slow can you go and maintain a smooth circle? This is like dancing in slow motion but should make you really concentrate on what muscles you are using throughout the movements.