Samba Hip & Leg Strength Exercises

Samba Hip & Leg Strength Exercises

Brazilian Samba Dance movements to define, tighten and strengthen the lower body!

Samba dance movements modified for the fitness benefits of cardio, hip flexibility and increased leg strength. 

 

 

Hip Pops 

Form + Movement:
  • Relax neck and shoulders, have arms extended in one direction at chest level
  • Balance on toes (option to use a support pole if needed) 
  • Alternate tucking and popping hips as descend toward floor and/or rise
  • Arms should change direction with each pop 
Modifications:
  • Advanced - Go slower with pops and closer to floor (deeper movement) 
  • Beginners - Try with flat feet and/or hands resting on hips 

 

 

Samba Jog

Form + Movement:
  • Relax neck and shoulders, have arms extended in one direction at chest level
  • Alternate bringing legs forward and back 
  • Arms should change direction with each leg alternation 
Modifications:
  • Advanced - Faster pace and/or add changing direction (moving side-to-side, etc.) 
  • Beginners - Try with hands resting at chest, interlocked or on hips 

 

 

Cross Jumps

Form + Movement:
  • Relax neck and shoulders, hands resting on hips 
  • Cross one leg in front of the other as you shift hips to face each new direction
  • Open up legs every time before crossing again and continuing in circle shape 
Modifications:
  • Advanced - Try faster movements and/or add samba jog 

 

 

 

 

 

Interested in training more? Going beyond a plateau? Transforming your body? Take the Sesenta Challenge.