Productions like Swan Lake can require dancers to hold their arms for 5-10 minutes at a time. Sonia does this exercise daily to keep her arms and shoulders strong. It can help you by strengthening the upper back, ensuring you don't hunch over while sitting at your desk and in the car.
1. Sit or stand with tubing in both hands holding your arms out in front
2. Keeping your upper body and core strong, pinch your shoulder blades together while bringing your elbows in to a 90-degree angle
3. Release
4. Repeat 3 sets of 10-15 reps
*If you don’t have rubber athletic tubing, this can be done with a towel or a pair of nylons.
In addition to a dancer’s core, the legs play a very important role in dance. This exercise is great for the quads and glutes, something everyone's after.
1. Start with your legs turned out parallel as close 180 degrees as comfortably possible (don’t force it!), hands resting on a barre or chair in front of you, back straight and core strong
2. Slowly squat down so that your knees make a 90 degree angle and your thighs are almost parallel to the floor
3. Return to the starting position
4. Repeat 3 sets of 15-20 reps
Ballet jumps can take a toll on a dancer’s lower back so to strengthen the area they use this pose. Whether you're carrying a purse that's too heavy, or sitting in a chair all day long, this is an important, and often forgotten about, area to strengthen.
1. Start by laying on the floor with your knees bent, arms flat on the ground, and your feet a little bit less than hip width apart
2. Engage your core muscles and lift your buttocks off the floor while keeping your arms flat
3. Return to the starting position
4. Repeat 3 sets of 10 to 15 reps, holding for 10 seconds
The core is the power house of a dancer’s body so this exercise is an essential, and a dancer favourite. And regardless of whether you'll be using it to get en pointe, a strong core is essential for navigating icy sidewalks and supporting your back while sitting and standing.
1. Start in a reverse bridge position with your knees and elbows on the floor and your hands clasped together
2. Push your knees up off the ground; keep your core engaged and your spine in a natural curve
3. Repeat 5 reps, holding for 20 seconds and resting for 5 seconds (Gradually progress to 1 full minute)
For more on how to get a dancer's body click here.
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