We have a decent understanding now of what muscles we frequently use to make strong and controlled ballroom movements. But what dancer training exercises can make them stronger - and give our dancing more power, speed and endurance?
As there are countless exercises out there, and this is just an overview, I’m giving the most effective exercises I know, one for each major area of the body.
Core Exercise
Since all ballroom movement radiates outward from the core, it must be strong to direct and freeze the movement when necessary. Mountain climbers are great for core strength, as well as loosening up the hip joints. And as a bonus, the triceps get toned as well. You need a slippery floor, or or something that slides under your feet - furniture sliders are great for this.
- Face the ground in push-up position, and elevate the hips so the back is parallel with the floor.
- Keeping your back as still as possible, quickly alternate sliding your legs forward so your knee almost reaches your chest. Do it 5 times per leg (10 total), then end with a push-up.
- Repeat until the burning starts getting bad.
Leg Exercise - Calf
The muscles at the front and back of the legs must be evenly balanced. For instance, if the back muscles are stronger then the front, they unwittingly pull toes inward and make your Cuban motion look like to need to visit the bathroom.
This dancer training exercise both strengthens and corrects such imbalances:
- Stand on a stair and hold onto the railing for support.
- Place your foot so the heel hangs out over the edge, and cross the opposite foot behind it.
- Point the foot to raise your body. Then slowly lower it until you feel a stretch in the calf muscles.
Start with just a few reps per foot at first - it might not feel like much, but this one has a way of making you regret it next morning…
Back Exercise - General
Strong back muscles mean strong posture, and support a strong frame. I especially like this dancer training exercise when preparing for ballet class:
- Lie face down on the floor with arms crossed
above you and your face supported by your upper arms. - Raise the left leg upwards, and stretch your right-leg outwards, like you’re trying to touch the wall behind you.
- Alternate legs, 4-5 times each leg.
- Now, lift your upper back off the floor (but not your stomach), and lower it 5 times.
- As a bonus, you can lift both legs and the upper back at the same time, an additional 5 reps.
Arm Exercise - Delta
The delta muscles in the shoulder are the powerhouses that maintain a strong frame. A simple exercise in your dancer training requires two dumbbells, one for each hand.
- Hold the dumbbells at your sides. Bend the elbow 90 degrees.
- Lift the arms until they are level with the shoulder. Avoid lifting the shoulder itself.
- Lower them again, slowly. Repeat.
Focus on the muscles you want to contract. If you can isolate them, they get stronger much faster, and reduce your risk of injury.
Stretching = Strengthening
Last but not least, stretching is actually a form of strengthening as well, because it increases the range of motion over which the muscles are able to contract. Imagine you could sink further into your knee before you pushed off, or twist your hips more on your tango swivels. Incidentally, stretching should finish every session of your dancer training, to prevent muscles from tightening and decreasing the range of motion.
What is your favourite exercise, and what muscle(s) does it target?