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From the module notes
Hips 💃🔥
Front and Back, Muscle First 💡
- Hips back → squeeze the muscles along your spine ("Donald Duck" posture)
- Hips forward → engage your abs to tuck the pelvis in ("C" posture)
Side-to-Side, It's a Lift, Not a Shift 🎯
Don't just passively sit side to side. Use your obliques to actively pull your hip up on each side; imagine a string attached to your hip bone drawing it toward your rib cage. That's a true isolation, not a weight transfer.
Building Hip Circles 🌀
- Move to each direction (front, right, back, left), returning to center between each
- Connect the four points into a smooth, continuous circle
- Reverse the direction
- Speed up gradually
The Hip Twist 🔥
Hips rotate side to side. Chest stays dead front. Feet rotate on the balls, knees always track your toes.
This dissociation appears in your twists, Suzy Q, and virtually every Mambo figure. Practice it daily.
🔬 Chest-hip dissociation works because the thoracic spine rotates while the pelvis stabilizes independently. You're not twisting from the lower back, you're rotating two separate segments.
Related moves
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