Dancer's Workout

Although dancers are already very active, it's important to work on strength just as much as you work on cardio, speed and technique. DISCLAIMER: I'm not a professional fitness instructor or dancer. I'm only 16 years old and I'm an aspiring physiotherapist. Make sure that you are warm before working out and STOP if you feel any abnormal pain. Also, remember to stretch in the end, to keep your muscles long and lean. Also, these are just some of the exercises that you can do - I advise you to do more research and find other blogs, websites and videos to give you more exercises, tips and advice. (Also, this is a long post... I suggest bringing a snack)

Arms:

Arms are unfortunately often neglected by dancers, especially girls. It's important to have strong arms for dancer (boy or girl). For example, the stronger your arms, the faster you'll be able to bring your arms together during a turn sequence, which can help you turn faster/do more turns.

Push ups:

 

Quick tip: make sure that your butt isn't too high up or too low - you want your body to be in a straight line, like a plank. Bend your elbows to 90* and come back up, making sure that you are controlling your every movement. If you are finding this difficult, put your knees down to reduce some of the weight. Start off with 3 sets of 5, if this is to easy, do more e.g. 3 sets of 15. There are variations to push-ups: triceps⁽¹⁾, and shoulder ⁽²⁾ (as my friends and I call them). You should be doing both if you have time.

Arnold Presses:

Quick tip: make sure your back isn’t arching too far forwards or backwards. Bend your knees a little to stabilise yourself. Don’t straighten your arms all the way (i.e. don’t “lock” into them). As with most exercises, it’s best to do these slowly to get the best results out of it. I recommend starting off with small weights and building your way up, without rushing yourself into anything. If you don’t have weights at home and don’t want to buy any, you can always use two water bottles. Start off with 3 sets of 15. If this is too easy, increase the weights – not the number of reps.

Curls:

Quick tip: as with the Arnold presses, make sure that your back isn’t arching – keep it as straight as possible. You can do these to the front of the side, and once again, it makes more sense to use some weights for these. Again, do these slowly and controlled. Start off with 3 sets of 15. If this is too easy, increase the weights – not the number of reps.

Over head extensions:

Quick tip: overhead extensions are great for your triceps. Firstly, make sure that your back is straight. When you’re raising your arm, make sure that your elbow stays in place, and make sure that you don’t lock into it. To make sure that you are using the correct muscles, squeeze your triceps – this way you get more out of the exercise as well. Start off with 3 sets of 15. If this is too easy you can increase the number of reps up to 30. After that I would recommend getting heavier weights.

Triceps Kickback:

Quick tip: I recommend doing these on a bench, but if you don’t have one around you, your bed or two chairs will do just fine. You know how this goes: make sure your back is straight, keep the elbow in place and make sure that you don’t lock into it. Do the exercise slowly and controlled and squeeze your triceps to get more out of the exercise. Start off with 3 sets of 15. If this is too easy, you can increase the number of reps up to 30. After that I would recommend getting heavier weights.

Abs:

Abdominals and the Core are things that most dancers already work on, and if you're not doing so already, I highly suggest doing so. Having stronger abs, equals better dancing - let me explain: your abdominals are in the centre of your body, and they're essentially the centre of your dancing. When you do one-legged exercises or moves, or better yet on relevé, you use your core and your abdominals to stay up and to stay tight. The stronger your core and abdominal muscles, the longer you'll be able to stay on relevé. Also, your hip flexors run from your abdominals into your hips. Strengthening your abs will help you increase control and height of your leg for developés etc.

Plank:

 

Quick tip: planks work on all of your abdominal muscles, which is why they are so popular. Make sure that your shoulders (or hands) are in line with your elbows and that your body is in one line. I can’t really tell you how long to hold a plank for, because it depends on how strong and patient you are. I would recommend starting off with at least 30-45 seconds and building yourself up from there.

Leg lifts:

Quick tip: use your abs to make sure that your lower back is on the floor. If you feel like your lower back is still arched, place your hands underneath your butt to get some extra support. Make sure that you lower your legs only as much as your back allows you to – try not to arch it. Use your abdominal muscles to get your legs back up. I recommend doing 3 sets of 20, and doing a different exercise (superset) between each set of leg lifts. If you are finding this too easy, you can increase the number of reps up to 50 or you can keep your legs lower the whole time: don’t bring them back up to 90* when you lift them up – keep them a little lower to keep your abs engaged the whole time.

Side Plank:

Quick tip: these are very similar to regular planks. They can also be one on your elbows or hands depending on what you prefer. Once again, make sure that you are in a straight line – don’t let your hips dip downwards (that’s another exercise which I might mention in another post) Personally, I find side planks a little more difficult, so I don’t hold them as long as I hold my regular planks, but I would still recommend starting off with at least 30-45 seconds and building yourself up from there.

Russian Twists:

Quick tip: make sure that you are sitting on your sit bones and not behind them (this way you’d be activating your digestive system!). Keep your back straight and make your shoulders back the whole time. You can keep your toes on the floor or lift your feet off the floor if you’re up for a challenge. Make sure that your back is still straight when you’re twisting, don’t hunch over – it’s gonna make the exercise more painful and its less beneficial. Aim to touch your elbow to the floor ever time, however if you see that you can’t do it yet, take your time and make sure that your form is correct. Try to keep your feet and hips in line and make sure to always come back to centre after each twist. I recommend doing this exercise for 1-2 minutes in your own speed. Once this gets easier, you can increase the duration and speed.

Mountain Climbers:

Quick tip: the “starting position” is a plank – any information you need about form you can find there. Bring your knee to your opposite elbow (right knee to left elbow and vice versa) and then straighten your leg back into the starting position and repeat on the other side. This one is meant to be done relatively quickly, but feel free to start of slowly and increase your speed as you go. If you’re doing this exercise for the first time, I would recommend doing 20-30 reps and increasing your speed as you improve. Once you feel more comfortable (shouldn’t take very long), you can start doing the exercise with a timer: I recommend 30-45 seconds. This exercise increases your heart rate a lot, so if you feel that you can go on for longer, feel free to do so, but you bay be a little tired for your next exercise.

Legs:

Legs are more complicated when it comes to strengthening them, as there's more parts to them:

Your quads are responsible for plies (height of jumps), developés (keeping them up) etc.

Your hamstrings are the complementary muscle group to your quads. When your quadrilaterals contract, your hamstrings relax.

Another important muscle in your legs, is your calf muscle. It's the "other half" that's responsible for your jumps. The stronger (and flexible) your calf muscles, the deeper your plies (therefore the higher your jumps), and the higher your relevé, not to mention that you'll be able to hold your relevé for much longer.

Wall sit:

Quick tip: this exercise is very easy: All you do is lean on a wall with your knees bent at 90*. Try to stay there for as long as possible, but I recommend trying at least 45-90 seconds. Make sure that your whole back is touching the wall and that your feet are completely on the floor. Don’t put all of your weight on your toes.

Plié:

Quick tip: if you’re a dancer, I won’t need to do much explaining. But just as a quick reminder, make sure that your tuck your pelvis in and that your back is straight. Don’t lean forwards and make sure to turn out as much as possible without forcing yourself into positions that your body can’t handle. In first position, keep your heels together for as long as possible – try to only release them when you’re in grand plié. In second position, your heels should be touching the floor the whole time – make sure you use your turnout and keep your back at a perpendicular angle from the floor (90*). In third and fifth position, make sure that you’re engaging your turnout the whole time and that your heels stay together the whole time. In fourth position, make sure that your weight is between the two of your legs and that you’re not leaning forwards or backwards. Keep your back straight and make sure to engage your turnout as much as possible. Start off with 5-10 in each position. If you find this too easy, do them slower – the slower you do them the more muscle you’ll need (and therefore build)

Lunges:

Quick tip: be careful that your knee doesn’t go over toes – try to keep them exactly above your ankles (90* angle). Engage both legs and make sure to use all of your upper legs (thighs and hamstrings)

Relevés:

Quick tip: go as high as you possibly can. You can do these on one leg, or on both. If you’re doing them on 2 feet, make sure to keep your ankles together the whole time. If you’re doing one leg at a time, be careful not to sickle your foot and try to push yourself to go to a full relevé every time. I recommend doing 20 on each leg, and then 20 on both at the same time. If this is too easy for you, increase the number to 40, or do it with a resistance band⁽²⁾.

Developés:

Quick tip: don’t lift with your quads – lift from the adductors and hamstrings to increase the height of your developés. Squeeze your gluteus to maximise your control and to be able to from front to side developés easier. Engage your core to keep your balance. Hold it for as long as possible.

Gluteus:

Gluteus (butt muscles) are also very important - even if they don't seem to be. Your gluteus support your hip flexors and reduce the chances of hip tendonitis. It also helps you hold and control your developés and penchés for longer.

Donkey Kicks:

Quick tip: make sure to engage your gluteus on your way up and down. Try to keep your leg in line with the rest of your body – don’t go into a diagonal line with your leg. Start off with 3 sets of 10 on each leg. If this is too easy, you can add a resistance band to make it more difficult (experiment with different strengths to see which challenge you the most).

Glute Bridges:

Quick tip: make sure that your knees stay above your ankles and that they don’t fall behind. Try not to arch your back – ultimately, you should be forming a straight line with your upper body. Go up quickly and squeeze your gluteus at the top, and come down slowly and with control, still engaging your gluteus. Try 3 sets of 20 and if you find this too easy, add resistance bands to your thighs and try to engage your turnout a little (don’t overdo it though!)

Hip thrusts:

Quick tip: make sure that your knees stay above your ankles and that you don’t turn out. Keep your feet at hip width. Go up quickly and squeeze your gluteus at the top, and come down slowly and with control, still engaging your gluteus. Try 3 sets of 20 and if you find this too easy, add resistance bands to your thighs and try to engage your turnout a little (don’t overdo it though!)

Squats:

 

Quick tip: don’t let your knees go over your toes – ideally they should be above your ankles. Keep your back straight and your gluteus engaged the whole time. Start off with 3 sets of 15. If you find this to easy, try jump squats instead – jump up every time you come back up and land in a squat position again. You could also try them with weights once you feel completely confident – have someone spotting you to make sure that your form is correct the whole time(!)

Glute Walk:

Quick tip: put a resistance band around your calves and make sure to always have it in tension. Walk from left to right (and back). You should feel the sides of your gluteus burning after approximately 50 steps on each side. Remember to keep your knees slightly bends and your back straight. I recommend starting off with 30-40 steps on each side and working your way up from there. You can also use stronger resistance bands to make it more difficult.

Feet:

And finally, feet. A dancer's most important part of their body (apart from their legs of course). As you probably already know, strong and flexible feet are important for dance, because it emphasises the articulation on stage and looks a lot cleaner.

Use a theraband for resistance. Go through demipointe into pointe and back to demipointe to strengthen your metatarsals. You can also go from a flexed food through demipointe and pointe (and back) to strengthen the arch of your foot as well.

Feet are super important for dancers and I’d have to make a whole separate post on how to strengthen and stretch them, so instead of doing that right now, click on the picture above to see a video with some stretches and strengthening exercises to make your feet stronger.

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