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Micro Bends and Toe Points Tutorial by @Elizabeth_bfit

Micro bends and toe points are a bit of an obsession among aerialists and dancers. Micro bends and toe points can make or break a pose, a picture or a performance. This is a micro-tutorial on some exercises for you to work in to your weekly training to train away those micro bends and improve your toe point. It’s important to work on these on a regular basis, even if for only a few minutes at a time until they become a habit. The time to try to remember to point your toes and straighten your knees is not once you are on stage or under the lights of the camera. What you do in practice you will do in performance so practice these until they become engrained in your body and you automatically do them without having to think about them. The following exercises, as shown in the video should be done on each side in sets of 10 each. If you have the time and drive to do more then you can add additional consecutive sets. I just want to point out that in this first exercise, the leg hyper extension, that I hyperextended legs so when I engage my quad muscle and push the back of my knee towards the floor my heel lifts off the ground. If your legs don’t hyperextend naturally you will not be able to lift the heel off the ground, which is why I demo the use of a ball behind the knee on the ground to work on this extension. So depending on your leg anatomical positioning pick which exercise works best for you. Exercises: * Quad engagement leg extensions either with or without a ball * Single leg lifts * Double leg lifts * Toe points with and without a resistance band focusing on transitioning thru Demi-point to point every time. For an extended version of this tutorial with full break down of the exercises watch this version:    • Micro Bends and Toe Points - The exte...   Please hit that subscribe button for my YouTube channel and catch all my upcoming tutorials as well as all things pole, aerial, contortion, and calisthenics! For more tips, tutorials, online classes and training ebooks go to: www.elizabethbfit.com Try adding these exercises to your training and please tag me in your endeavors with @elizabeth_bfit and #elizabethbfit. If you are having trouble with the move please post your videos and ask your questions and I will give pointers and tips as needed. If you have any questions about this tutorial please leave your comments below and I would love to answer them. If you have any requests for future tutorials please leave them in the comments below! _______________________________________________ Music used by permission of Songs of Eden and you can find more of his music at: https://songsofedenmusic.com Apparel by DragonFly Brand available at: https://www.dragonflybrand.com