Dancer’s Workout Muscle and Fitness Hers. If you are longing for long, lean legs that dancer’s are famous for, shake up your current lower body training regimen and incorporate some isolation moves that will strengthen and lengthen your quads, hamstrings, glutes and calves.
With some dedication and consistency to these exercises, look forward to creating long, lean lines from your hips, all the way down to your toes. These exercises can be preformed while holding a ballet barre or even a sturdy chair for balance. For more of a challenge, try “no-hands” by using your core for balance. Want more? Grab hold of a light set of dumbbells to increase the overall intensity of the work. Dancer’s Circuit: To truly benefit from the stretching and toning results of this workout, hit it at least 3 alternating days-per-week, completing 3-4 rounds of the entire circuit per-session. Leg Sweeps Perform 30 repetitions per leg and then switch to the opposite side Cross Jumps Perform 30 jumps at a time Reverse Fan Kicks Glute Raises Add a Secret Weapon.
Dancer's Body Workout from Prevention. Almost everyone has envied the long, lean look of a ballerina.
This dancer's body workout routine will help you build strong, flexible muscles and leave you feeling more graceful than a typical gym workout would. It works by generating small, controlled movements designed to isolate and challenge muscles without stressing your joints, explains Elisabeth Halfpapp, an exercise instructor at Exhale spa in New York City who created this workout. (Halfpapp should know: She's a former professional ballet dancer.) All you need for this dancer's body workout is a sturdy chair or countertop to hold on to and a mat, towel, or carpeted surface. Warm up by marching in place 100 times as you swing your arms. Plié Shapes thighs and calves A. B. Wide Plié Firms thighs and buttocks A. B. Published November 2011, Prevention Recommended For You recommended by Zergnet. Abdominal Workouts for Dancers. Try the ‘Black Swan’ Ballet Workout to Get a Dancer’s Body.
Why should women focus on their cores?
The obvious reason is that it leads to a flat stomach. But a strong core also strengthens a ballerina’s center of balance. It’s what gives us good posture and the ability to look graceful. That’s something a woman who has never even owned a leotard can have. Natalie Portman took dance classes as a child. You can incorporate ballet moves into many traditional exercises. Are you glad to see Portman and “Black Swan” achieve such great success? But I’m not just happy because she was so incredible. What was your role during filming? And I offered her little tricks, like propping your feet up anytime you sit to keep swelling down and keep your calves more flexible. How can you blend ballet with other exercises? One example: A traditional lunge is done by stepping forward onto one leg and lowering the body until the front leg is at a 90-degree angle with the back leg straight. Can you get results by working out in your living room? Total Gym Workouts For Dancers.
The Total Gym is a home exercise unit to work all the muscle groups of your body by using varying percentages of your own body weight.
You sit or lie on an adjustable glide board and hold handles attached to cables to pull your weight. You can get an aerobic workout on the Total Gym by combining certain exercises. Set the glide board to the highest level with the cables attached. Stand on the platform facing out, with your feet spaced as wide as possible. Grab onto the handles, so your palms are facing out. Lean back on the board and bend your knees into a full squat. Push yourself back up to a straight-legged position while pulling the handles down in front of your chest as far as possible. Repeat the movement continuously to exercise your upper and lower body at the same time and increase your heart rate.
Sit on the board and face away from the Total Gym, holding a handle in each hand. Attach the T-bar at the top of the Total Gym and unhook the cables.