Sway In Style

To get a more sophisticated look with high heels, exercise and train the lower part of your body

High heels are like magic wand; once you wear it, you will instantly transform into an elegant look. The trouble with this beauty device is that it causes your calves, thighs and lower back to suffer terribly. I bet you don’t want to suffer at home after you succeeded becoming the centre of attention right? That will never happen if you train and stretch your delicate body parts that are susceptible to pain when wearing high heels. With this said, you can now step with stability.

Preparation:

Carry out every move 2-3 set, 8-12 times each, 2-3 times a week.
For stretching (no 9 and 10), hold one position for 10-15 seconds
A dumbbell of 1-3 kg can be incorporated to increase the intensity of the exercise, depending on one capacity

Difficulty level: beginner, intermediate

1. SQUAT *

Target: strengthen thigh, buttocks and lower back

Stand, legs apart align with hips, both hands holding dumbbells at the side. Lower your body as if you are going to sit and go as low till you feel the tension. Make sure knees do not go more than the tip of your toes. To keep your balance, you can lean your body towards the front. Hold for a few seconds and back to the starting position.

2. SIDE LUNGE **

Target: buttocks, calves, lower back and balance training.

Stand, legs apart align with hips and extend both hands straight to the front. Move left leg to the side, wider than the shoulder. Lower body to the left side so that the right knee is straight. Make sure your left knee does not bend more than the tip of your toe. Straighten your body, shift left leg to the starting position, and then repeat this for the other side

3. ONE-LEG SQUAT **

Target: strengthen outer hips, buttock and balance training.

Stand, legs apart align with hips. Bend right leg to the back to form 90? between your thigh and calve, right thigh aligning with left thigh. Place both hands to hips. Lower body as if you are going to sit and go as low according to your capacity, left knee should not go more than the tip of your left toe. Hold for a few seconds, go back to the starting position and repeat this for the other leg

4. LUNGING STEP UP *

Target: train buttocks, quadriceps and calves

Stand approximately 0.6 – 1 meter from a block, spread your legs wide align to your hip. Straighten both hands at the side of your body, holding a dumbbell at each hand. Place left foot on top of the block, left knee is bend at 90?. Right foot in tip-toed position (supported by the cushion of your toes), straightening the right knee. Place the tip of your right toe to the block (just the tip), hold for a while, and then lower it to the starting position, followed by the left leg. Repeat this for the other side

5. LUNGE & DUMBBELL ROWING **

Target: strengthen middle back, buttocks, thighs and balance training

Stand, legs apart align with hips, right hand holding the dumbbell to the side of your body. Spread left hand straight to the side. Step right leg to the back. Lower body till left knee form a 90? angle and straighten your right knee. Lean your body forward, pull right hand till an acute angle is form. After completing the advice repetition, go back to the starting position. Then, do this for the other side to complete one whole set.

Note:

- After taking off high heels, try to lie down, raise your feet and lean it against the wall. Do this for a few minutes or as your preference. This can stimulate the flow of your blood circulation.
- You can also pamper your feet by soaking in warm water that has been infused with salt. Massaging your feet with foot lotion is also recommended.

6. CALVES RAISE *:

Target: train calves

Stand, legs apart align with hips. Place both hands on waist. Raise your feet slowly, and then rely on your toes for support. Hold for a few seconds and slowly go back to the starting position.

7. LATERAL SIDE HIPS **

Target: strengthen buttocks and calves

Kneel on mattress. Lean body forward, palms on the mattress align with shoulder, knees align with hips. Straighten back, hips and neck. Look downwards. Slightly bend elbow, lift right leg, straighten, and move towards the side till you feel the tension, then move back. Hold for a few seconds, go back to the starting position. Switch side.

8. SUPERWOMAN *

Target: train lower back

On a mattress, lie flat on your stomach, legs apart align with hips, extend both hands forward, hands apart align with shoulder and palm facing downwards. Lift left hands and right leg together. Look downwards. Hold for a few seconds, and then slowly lower hands and legs. Switch side.

9. QUAD STRETCH *

Target: stretch quadriceps and hips

Kneel on a mattress, legs apart align with shoulder. Lift left knee and step forward to form 90?. Foot should be flat on the mattress with toes facing the front. Use right hand to reach for your right foot and pull it towards buttocks. Hold for a few seconds. Go back to the starting position and repeat for the other side.

10. FORWARD BEND *

Target: stretch lower back, calves and hamstrings

Sit on a mattress, stretch both legs to the front, legs apart as wide as hips, slightly bend your knees. Grip your ankle and press your body forward till you feel the tension. Hold for a few seconds and go back to starting position.

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