Abby Lee Dance Co

Hips
Step 1
Loosen your hip adductors, commonly called the "inner thigh." Stand with your feet as wide apart as you can get them without losing balance, making sure that your spine and pelvis remain neutral -- not flexed forward or back -- and your toes point out. You can place your hands on your hips or thighs, whichever is more comfortable. Lower your body slowly by bending both knees until you feel a good stretch in the inner thigh, but don't allow your knees to overshoot your toes. Return to the starting position and do this at least four times, holding the stretch for four long breaths each time. Then shift your weight to your right leg, bending your knee -- without overshooting your toes -- until your left leg is straight. Switch to the other leg and do this four times as well.

---

Step 2
Sit or lie on your back with your hips and knees flexed at 90 degrees. Cross your ankle over the opposite knee. If sitting, place both hands just below your knee on the inner thigh of the crossed leg and gently press until you feel a stretch in the hip and outer thigh area. If lying down, lace your fingers around the thigh of your bent leg, just below the knee, and gently pull toward you until you feel a stretch in the hip and outer thigh of the crossed leg. Hold the stretch for four long breaths each time and do at least four repetitions.

---

Step 3
Stand and place your hand against a wall or chair for support. Bend the knee of the leg furthest from the wall so that you can place the sole of your foot against the inside of the opposite knee. Your back should be straight, and the knee of your bent leg should point directly out to the side. Slowly move the bent knee,

---

Legs
Step 1
Lie face down on a mat. Bend one leg and grab your ankle with the hand on the same side. Pull your heel toward your buttocks to stretch your quads. Then turn over on your back and flex your hip on one side at 90 degrees. Lace your fingers at the back of your thigh just below your knee, and allow your knee to fully flex. Flex the foot on your bent leg back toward your shin and straighten your leg as much as you can. Return to the starting position. Do each stretch four times on each side, holding the stretch for four full breaths each time.
Step 2
Point and flex your foot, slowly. You can do these separately, both together, or incorporating the movement into the leg extension in Step 1. Follow this by circling your ankles slowly, first in one direction and then in the other. Do these at least four times in each direction on each leg.
Step 3
Sit on the floor with your legs extended in front of you or lie on your back with your legs extended up. In either case, your feet will be slightly flexed toward your shins. Roll your ankles out so that the soles of your feet face toward each other. Hold it for a short count, return to the starting position, and roll your ankles in as far as you can, so that the soles of the feet face out as much as possible. Ankle exercises can help prevent sprains.

View more

Prep
Stretch your arms and legs. Do arm circles and toe touches to get your blood flowing and to loosen your muscles. Do a regular cartwheel. If you put your left hand down first then it's a left cartwheel, but if you put your right hand down first then it's a right cartwheel.
Left Side Aerial (Vice Vera for a right side aerial)
Run two steps starting with your left foot, so left then right. Then lift your left leg up and hurdle pushing off the ground with your right foot. Lift your arms upward and circle them backward in a large swooping motion. Allow your left foot to touch the ground. Kick your right leg over as your arms circle. Let your left leg follow as your body rotates. Your right foot should touch the ground. Lift your torso up as your left foot touches down. Bring your arms up above your head.
As you are learning you will likely need to touch the floor. Just gently touch the floor with one hand or your fingertips to get your body over. As you practice you will need your hands less and less until one day you don't need them at all.
Good luck :)

View more