BEING confined to your home doesn’t mean you can’t be footloose and fancy-free.
Strictly Come Dancing professional Oti Mabuse has choreographed a simple routine to lift the spirits and heart rates of Sun readers.
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Oti, 29, who lifted the 2019 Glitterball trophy with her dance partner, Emmerdale actor Kelvin Fletcher, said: “Whenever you’re dancing you’re releasing endorphins, those happy emotion hormones.
“I don’t know people who like dance and are grumpy. They are really quite happy and excited.
“If it can make you happy and make you smile, that’s a health benefit.”
KATY DOCHERTY got Oti to share her moves that will keep the whole family on their toes.
1. Warm Up
BEFORE you launch into your moves, have a good stretch.
Then warm up by getting the heartbeat going. You can do star jumps, jog on the spot or skip.
2. Step Tap
STAND with legs hip-width apart. Stomp with your right leg and lift your left leg to tap your toes.
Swap legs and repeat. Alternate legs for eight counts (that’s four on each side).
Each time you tap your toes, raise your hands above your head and clap.
STAND with your legs a bit further apart.
Now move your hips in a big circle for a count of four.
Once you go full circle, do exactly the same but in the opposite direction for a count of four.
4. Lunge Clap
JUMP to face your right side and lunge with your right leg forward. Then clap for three counts.
Jump to switch sides so you are now facing towards the left.
Repeat the lunge with your left leg forward and clap again for three.
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LEAN forward to the right and shimmy (hold your body still – apart from your shoulders, which you shake back and forth).
Do the same on your left-hand side.
Repeat this move, shimmying to both your left and right.
6. Cool Down
TAKE a good, slow breath in and stretch your arms above your head, as if you are climbing a rope.
Next, with your left hand on your waist, stretch your arm above the head and lean to the left, to stretch your right side. Do the same to stretch your left side.
Then stretch to the floor very slowly, moving vertebra by vertebra.
Come up very slowly, straightening the back, shoulders, neck and lastly your head until in a standing position.
Next, make sure you stretch out your calves and your hamstrings.
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WHEN YOU’VE NAILED IT: Repeat as often as you like.
Try to build up stamina until you can do the routine for an entire song or playlist.
You can do this choreography to any type of music. But it is best to start with a slow song while you get used to the moves.
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