Tone up for some clubbing

By Daisy Carrington | dcarrington@am-ny.com

April 16, 2008

Choreographer Luam demonstrates excercises that will get you in shape for clubbing. (Sam Horine / April 22, 2008)

Admit it. When you're in the club, and Jay-Z plays over the loudspeakers, you're just achin' to shake your booty. Granted, until recently it's been too cold to really hit the scene, so you're just a little out of practice. Luam, a choreographer and a trainer at Broadway Dance Centre, has devised a hip-hop exercise routine that will put you in prime shape for hitting the dance floor. And did we mention that Luam has actually worked with the likes of Rihanna and Busta Rhymes? Yeah, you're in good hands.

1. Scissor arms

Extend both your arms outward in line with your shoulders, keeping your palms face down. Bend your right arm at the elbow, then straighten it outward and extend it upward, with your palm facing outward. Repeat this step 10 times, then switch to the left arm and repeat 10 times. Then repeat with both arms. Now extend both your arms out by your sides and move them in small, tight circles, bringing them to the front of your body. Circle to the front about 20 times, then circle back to the sides, about 20 times. Repeat this whole exercise again at double speed, then at half speed. If you really want to feel it, play Rihanna's "Don't Stop the Music," or Jay Z's "Hollywood."

2.Kick backs

Get on all fours, placing your arms directly in front of you. Extend your right leg behind you and kick upwards as high as you can. Do 30 reps, then hold your leg high at the peak of the kick and do small kicks upward at twice the speed for 20 reps. Then, without dropping your leg, extend it to the right and kick upward for 20 reps. Bring the leg back to the floor and get into a child's pose, sitting back on your heels. Now repeat the exercise with your left leg, making sure to stretch afterward. This exercise works well when playing Sean Paul's "Temperature," or Kanye West's "Stronger."

3. Absolute abs

Lay on your back with your feet on the floor. Do 32 mini crunches, or "pulses." Now raise your legs straight up, with your feet flexed and facing the ceiling. Continue to pulse for 10 reps. Lower your legs so they form a 45 degree angle, making sure to keep them straight, and do another 10 pulses. Lower your legs so they are resting just above the floor, and do another 10 pulses. Now rest your feet on the floor and do 10 pulses. Repeat this sequence twice. After the last set, extend your legs so they are just above the floor, and do scissor kicks, crossing one foot over the other for 10 reps. Now raise your legs so they form a 45 degree angle, and do another 10 reps of scissor legs. Repeat this set three times. Now rest by bringing your knees in toward your chest.