How to Do a Rockettes Style Exercise in Aerobics

The New York City Rockettes are famous for their long, fit legs kicking high into the air in syncopation. The kick itself is a good aerobic exercise that raises the heart rate and can shave inches from the legs and abdomen over time.

Difficulty: Moderately Easy

Instructions

1. Stand straight up with the body facing forward. Bring your legs together comfortably, lining them up under your hips. Place your hands on your hips.

2. Bring the right knee up, keeping it bent, as you hop on your left foot. Place the right foot back onto the ground next to your left foot. Hop again as you place the foot gently. Don't allow all of your body weight to rest on your right leg.

3. Raise your right leg up as if being pulled by a string from the foot. Keep the leg very straight. Bring it up two or three inches off the floor to start. Continue to hop on your left foot: one hop as you raise the leg and one hop as you return the foot to its starting position.

4. Switch legs. Bring the left leg up with the knee bent as you hop on your right foot. Return your left foot to the ground with another right-legged hop. Send the left leg up straight, keep the toes pointed and bring it back down, still hopping with the right.

5. Keep switching back and forth between the legs. Do one knee raise, then one kick on the right followed by a knee raise and a kick on the left.

Tips & Warnings

• If the straight-legged kick is difficult for you or you become tired, try flicking your leg out in front of you instead of raising it straight up. To flick, act like you're kicking a ball. Bring the knee up, extend and straighten it, then bend and place it back down on the floor.
• For a challenge or to raise your heartbeat, raise your leg higher on the straight-legged kicks. Raise it to your hip level, then heart level. For the real Rockette experience, bring the leg up as high as you can, sending the leg near your head.
• Always stretch gently before and after aerobic exercise.
• Consult your doctor before beginning any exercise routine.

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