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Latin Exercises

Disclaimer: These exercises are provided for information purposes only. Please consult with your physician before undertaking any program of exercise.

Body isolation exercises

Start: stand with legs a little more than shoulder width apart.

Keep hips still and only move ribcage. (To help to make sure hips don't move, the exercise can also be done when sitting on the edge of the chair.)
  • arms:
    • R arm reach to floor on the side (make sure chest don't collapse forward or bend backward); repeat for L arm
    • R arm reach up above head on the side; repeat for L arm
  • ribcage: Left, Right (with arms extends to both sides), move hips as little as possible, shoulders and head flat. Need to compress one side while extending the other side.
  • ribcage: Left with L shoulder diagonally up, Right with Right shoulder diagonally up
  • ribcage: Front, Back. Head and shoulders stay upright. Contract and expand rib cage.
  • ribcage: L, F, R, B - separate distinct positions first, then smooth circular movement. Then, reverse direction: L, B R, F.
Keep upper body still and only move hips:
  • Hip to left and right side: twisting, lateral, pendulum.
  • Hip: Left, Front, Right, Back; then, Left,  Back, Right, Front; (first stop at distinct point, then try circular continuous hip circle movement)

Latin basic actions

    Latin Technique has more details on the technique for each of the basic actions.

    Adjust posture before exercise: line up blocks of weight, pull in center, settle shoulder, exhale and release chest to floor, weight forward.
    1. Spine positions, Foot Positions and Leg Actions:
      • Spine: split, whole foot, front of foot.
      • Feet positions: from flat - demi pointe - demi - flat.
      • Leg actions: horizontal, vertical
      • Practice with one foot in front of the other, slow motion going through all spine, feet positions and leg actions.
      • Practice in 2nd position, lead with ribs:
    2. Figure 8: no weight transfer
    3. Compact Chasse: standing feet together, cross knees on each count, keep knees together passing by each other.
    4. Forward walk: putting spine, leg and feet together
    5. Back walk: quick release using thighs.
    6. Side steps with weight transfers: connected movement, lead with ribs. Practice Cucarachas Cuban Rocks
    7. 2 changes of directions: Forward Walk Turn and Swivel
    8. Arms: stationary; alternative arms; forward walks with arm; Rumba basic with underarm turn with arms.

    Latin Turns & Spins

    See Latin Technique on spins.
    • Head spotting
    • Three-step turn.
    • Continuous spin forward.
    • One full spin on one foot.
    • Spiral Turns.
    • Turns with different timing.