Dancing Exercises for Any Level

Like a certain Depeche Mode song, there’s some techniques in dancing you just can’t get enough of. Tricky body movements that can take a lifetime of training to master. Here’s some common dancing exercises worth adding to your routine.

Cuban motion

1. With feet together and weight forward, practice changing weight from one foot to another. Each weight shift completes on a bent knee and the heel down, then straightening to push the weight to the next step.
2. Let the bending knee sink the hip forward, and the straightening knee push it back, creating a rotational movement.
3. Start stepping to the side and closing, completing the weight changes as described above. Try forward and backwards as well.
4. While you move, raise your arms as though you had an invisible dance partner. Keep the chest forward; only the hips rotate. Try 16 steps in every direction.

Want more detail? Check here and here.

 

Samba motion

1. Stand with feet together. Bend and straighten the knees, lifting the heels and tucking the pelvis forward when the knees bend, and letting them rock back when the knees straighten. Try not to bounce up and down.
2. Repeat with legs shoulder width apart. Start with weight on one leg, and switch legs on the straight-knee part of every second bounce, like you’re going over a speed bump.
3. Dance the samba side basic, making sure the side and closing steps occur when the knees straighten. Then, start moving the hips slightly sooner, before the feet move.
4. Finally, add a slight roll to the hip on each side, so it rotates slightly as it rocks back. Don’t loose the forward and backward motion! Repeat 10 times.

Watch the video below to see it in action. Try the other steps if you're feeling ambitious.

Rise and Fall

1. With feet together and parallel, soften the right knee, while shooting the left heel forward. Keep your weight over the right foot.
2. Push off the back leg to transfer weight. As you roll to the ball of the left foot, begin pushing into the floor to elevate that heel.
3. Brush through with the ball of the right foot, while continuing to push higher off the floor.
4. Brush through with the ball of the left foot, reaching the ‘peak’ of your rise as your weight transfers, then letting the heel lower, with resistance, to the floor. Repeat on the other side.
5. Try moving backwards, using the same steps above. Rising happens through the body only - keep the heels down. Add a body stretch, if you can. Repeat 10 times in both directions

Think like a roller-coaster going up that first hill and down the drop. Go more slowly to create greater control and fluidity.

Floor Connection

This dancing exercise is a great way to improve your stability and strengthen your feet:

1. Stand with the front of both feet balanced on the bottom step of a flight of stairs. Practice lifting and lowering yourself, 10 times. Try not to hold anything for balance.
2. Dance a rumba box, 10 times. Push off by pointing the toe to send yourself in each direction, not by leaning with the body. Repeat as the follower.

Turning Control

1. Start with either foot pointed forward without weight. Make a full weight transfer forward, immediately lifting the back foot to check your balance.
2. Repeat, adding a small hip twist as your weight changes, rotating yourself 1/4 in the direction of the foot you used (ex. right for a right foot).
3. Practice until you can do it 5 times in a row without losing balance, then increase it by 1/4 amounts to build consistency. Remember to practice in both directions.

Film yourself doing various dances before you start the drills above. Then periodically film yourself again and watch the steady improvement!

What’s YOUR favourite dance drill?