Tracy Anderson Metamorphosis Hipcentric Day 11-20 [top] Site

Accessory muscles cramp easily when dehydrated. Drink at least 2.5 to 3 liters of water daily, especially since the dance cardio induces heavy sweating.

The workouts for days 11-20 of the Hipcentric phase are designed to challenge your muscles and help you achieve a more toned and curvaceous lower body. Some of the workouts you can expect to do during this phase include:

To make the most of this second phase, consider the following advice gathered from long-time Tracy Anderson fans:

Are you following the Metamorphosis meal plan?

By Day 11-20, your muscle memory kicks in. You start to feel the specific muscle Tracy is cueing, rather than the whole leg. tracy anderson metamorphosis hipcentric day 11-20

This sequence (Transform 11-20) focuses on pulling in the hips, lifting the glutes, and leaning out the thighs.

Day 11 can feel incredibly awkward. The moves in this decade are highly untraditional, involving unwieldy angles that might make you feel clumsy.

: The cardio remains the same as in the first 10 days, focusing on high-impact, repetitive jumping and bouncing to burn fat and promote "skin tucking". Tracy Anderson Key Components of the Workout Weighted Arm Work

Remember that change happens when muscles are thoroughly exhausted. Tell yourself it is only a 10-day commitment before the routine changes completely. Maximizing Your Results During This Phase Accessory muscles cramp easily when dehydrated

: Typically requires a mat and light hand weights (no heavier than 3 pounds). Workout Focus: Days 11–20 (Level 2)

The abdominal work moves beyond standard crunches. You will perform rotational tracking movements from a seated or lying position, pulling the hip bones closer to the ribcage to pull in the waistline from the sides. Common Challenges and How to Overcome Them Form Fatigue and "Sinking"

Here are some tips and tricks for success on days 11-20 of the Hipcentric phase:

During this second 10-day block, the muscular focus shifts to deeper stabilization and complex rotations. 1. Targeting the Gluteus Medius and Minimus Some of the workouts you can expect to

Do not let your lower back arch. Keep your belly button sucked in toward your spine to protect your lumbar region. The Double-Cross Kick

Because your accessory muscles are working hard to repair themselves from these new angles, feed them clean, whole foods. Prioritize lean proteins, leafy greens, and plenty of water to flush out lactic acid.

You will notice many moves require you to look over your shoulder or shift your gaze. This is intentional. Changing your eye line shifts your weight distribution, forcing your deep abdominal wall to engage to keep you balanced. 2. Weighted Arm Work