Emily Rose twerks in a class for big asses, dancing and stretching

everyone and welcome to my channel my name is emily and if you are here you are wanting to learn how to twerk so this video is specifically for beginners i am going to be showing you guys five different types of twerking or twerk-like moves to help you improve your twerking. I'm also going to be showing you guys some exercises to help improve your twerking skills and also some stretches to help improve the skills as well. I am going to be filming a three-part series to twerking. I'm going to have a beginners, intermediate, and an advanced class as well. and i'll be having these a little series of three videos let's go ahead and get started so the first style is the most basic and most commonly used style of twerking you're gonna have yourself in a squat put your hands on your knees so you can help support yourself even more Now, the whole twerking movement comes mostly from this part of your body. You're going to be arching your back and then going inward. So like a pelvic tilt in and out. Out, in. This move is the main move of the twerk. So this is just slowed down so you can really get the feel of that muscle and how it's supposed to feel. I'll try it going a little bit faster and a little bit harder. You can flex harder and kind of pop, as we say, faster and harder. And I'll put those two together. And it should be like this. Squatting, supporting hands, and then... Just remember that practice makes perfect and also just have fun with it and if you can't do these movements, I do have the exercises and some stretches to help get you there even faster. So for number two, it's going to be almost very similar, but instead of doing a pop, you are going to be shifting your hips and raising different legs. That way you give a little thing to the side, side, side, side. Now this is done by raising up on your tippy toes. and not letting your hips go out of alignment. Keep your spine aligned and your hips rocking back and forth. The third style is the shimmy, jiggle, the Miley Cyrus twerk, whatever you want to call it. This one is pretty simple. You're going to have your feet planted. Do not move your feet and just simply relax your muscles and twist from your ankles from side to side really fast. The fourth style is like a booty clap and this one is kind of similar to the last one. You need to have your feet planted on the ground and also have those muscles really relaxed and just start to twist your ankles back and forth really fast but while standing. This one always kind of feels weird because it feels like you don't have much control over moving, but once you get the momentum going, you can get it down pretty fast. You can also try with one leg if you can't quite do it with both yet. Just stick one foot out on your tippy toe and try to move it, try to isolate to get the feel of it better. The fifth and final stage I'm teaching you is just a little bit of some little things that you can do in between those. Here's some like bouncing and clapping and some little movements, some rolls that you can add in there while twerking and while dancing and having fun. Alright, so I have 10 exercises here. They can all be done with no equipment and completely be done at home. Yep, no equipment, zero equipment. So starting on your back, make sure your back is completely on the floor, no arching. That way you can get the full effect. Now we're going to do some glute bridges. You're going to press through your heels and push up through your hips, through your pelvis. You're going to make sure your body is unlined and come back down. Do not overextend, but make sure you use your legs to really push your pelvis up to the sky. To make this harder, you can do this version, but with one leg. Coming onto your knees, there are a lot of exercises in this position. You're going to reach one leg out and the opposite arm out at the same time. This is really going to focus on the core and your balance, but also those butt muscles and those back muscles. Doing fire hydrants is an amazing way to get that gluteus muscle that a lot of people don't reach. After a while these hurt a lot because this is a very unused muscle. Next you can just do donkey kicks. This isolates the gluteus maximus as well to get that rounder look on your bum. Also a very similar exercise but leg extended and go upwards. Just make sure in these positions to not arch your back and to stay stable and a straight spine. Next, get on your belly. We are going to do some supermans. These are just partial supermans where you're raising the back part of your body, really isolating the lower half of the body. Now switching to the upper part of the body, really focusing in on getting that lower back scrunched up as much as possible. Really push, push, push, and hold on tight. Next, sit on the back of your heels and then bend forward almost like you're squatting. And other than the basic squat, these are some good alternatives to really focus on those hip muscles. And that is all of the exercises I have to show you. Now we are going to relax with some stretches. First is a very common cat and cow pose. This really focuses on opening those hips and that lower back. Now going down into a cobra, this really helps you get that extension in your hips and your back. And just stay here for a while, do some twists, kind of feel out to help stretch out even more those hips. Next are some not so common spinal waves. These are very relaxing, I think, and very soothing to the spine. Now putting more emphasis on the hips. Going back into a camel pose. If you need to make it easier, lift those feet up so it has a shorter extension. You'll really feel it here and really press forward to get the full effect. Now getting ourselves into a deep squat position. If this is too hard for you, there is an alternative. Lay on your back, bring your knees to your chest, grab onto your toes, and try to pull in as much as possible. Next is the butterfly pose. This really opens up the hips really well, but if this is too hard for you, bring out those feet a little bit in front of you and try to go from there. The main focus is to try to keep those knees low to the ground. Another amazing hip opener and a great stretch for your... Bottom is this hip opener right here. You're going to feel it back in your butt and also maybe your lower back. All the way to that hip muscle. You can bring your knees in closer to your chest for a better stretch as well if it helps. Now putting your legs into a four position and really stretching reach for those toes. This feels so good in your hamstrings and even maybe possibly in your bottom as well. Just really focusing on opening those hips. All right, and lastly, just put your feet out as far as possible. Well, not as far as possible, but out of... about 90 degree angle and really focus on stretching the inner thigh. That way you get that all-around stretch in those hips. Alright you guys, well that wraps up our beginners twerk class. Like I said, this will be a three part series so tune in if you already know these things. I will have an intermediate and an advanced class coming soon. I hope you guys enjoyed this. If you have any questions or have any recommendations for more things, let me know in my comments and yeah, thank you. Happy twerking!