Aiming to become the next Misty Copeland or Isaac Hernández means dedicating hours and hours of your time towards training. There’s no one answer that will give you the skills and muscle memory you need to transform into an instant prodigy, however there are a number of exercises you should be incorporating into your daily workout routine to better prepare yourself for those tricky moves and seamless Grand Jetes.
Consider these 10 muscle-building exercises to get into the best dancing shape of your life.
1. Swimming
Think about it, swimming is just like underwater dancing. There’s a certain grace to the way your body moves to propel yourself forward that is reminiscent of the grace required to master the art of ballet. Swimming laps does wonders for the ballet dancer as it builds cardiovascular strength, working out your legs, core, arms, and increasing your performance stamina.
We recommend incorporating 150 minutes of swimming into your routine per week to make the most of your underwater endeavors.
2. Resistance band exercises
Resistance bands have become the latest fitness craze that you can find in every gym, every workout video, and every professional trainer’s Instagram profile. Not only do resistance bands help strengthen your muscles, but they also work to improve your balance— two important dancer building blocks. They’re also a great add-on for your stretching your routine. If you’re looking to increase your flexibility, mobility, and range of motion, introduce an easy-level resistance band into your daily routine.
3. Zumba
For those looking for a full-body workout that strengthens and tones, Zumba is your ultimate solution. Reap both aerobic and anaerobic benefits from this high-intensity workout. The dancing nature of Zumba keeps you in your element, but challenges you to try new fast-twitch motions. The choreography is relatively easy, so for skilled dancers, picking up the trendy exercise will be a breeze.
4. Medicine ball throws
Medicine ball throws are excellent explosive exercises that work a number of muscle groups. Even though it may feel like you’re only working out your arms, with proper form you’ll feel the burn in your legs and core too. For those looking to develop strength, speed, and explosive, dynamic power, medicine ball throws are worth exploring. First-timer? Try out these ultra-effective throws:
- Straight-down slams
- Lateral slams
- Overhead slams
- Russian twist toss
- Jump squats throws
5. Barre
For the ballet dancer, barre isn’t too far removed from your daily strength-building exercises. Characterized by small, controlled movements, resistance band training, and embracing the burn, Barre has become one of the trendiest exercises among men and women today. Not only is barre great for building strength, improving posture, and increasing flexibility, but it’s also a fabulous form of injury prevention.
6. Jogging
Running is a polarizing exercise— you either love it or you hate it. If you’re the type of person who can run for miles without constantly wishing you were doing something else, it may be worthwhile to incorporating weekly jogs into your routine. Keep in mind that long-distance running can take a toll on your muscles as it is incredibly impact-heavy. Stick to runs under 30 minutes to reap the cardio benefits without injuring your legs.
Pro-tip: Be sure to fashion your feet with supportive shoes that will protect your soles against tough impact. Even if you’re shopping for affordable running shoes on sale, be sure to check out the support specs before cashing out.
7. Single-leg exercises
Working on muscle isolation and balance are two great things for dancers. Because you spend so much time with one foot on the ground and the other twisting and twirling in the air, it’s important to build muscle in each leg. Make no mistake, you can still build muscle through normal squats, lunges, and lifting, but it’s not the same as isolating specific muscles with single-leg exercises. Though it may seem counterproductive to work on one leg at a time, strengthening one leg at a time does far more for your body than the vast majority of dual-leg exercises.
Try these single-leg exercises next time you hit the gym:
- Split squat
- Bulgarian split squat
- Single-leg romanian deadlift
- Kettlebell goblet squats
- Weighted step-ups
- Single-leg medicine ball tosses
What are you favorite exercises that help strengthen your most essential dance muscles? Let us know in the comments below.
