Sports&Arts, Tips&Tricks

Fitness for Professional Dancers and Others

running-573762_960_720It is not easy being a professional dancer. You need to maintain a lean and mean physique, if you want to perform the complicated dance moves. In addition to having to practice the dance moves regularly and strenuously, professional dancers need to consider taking up fitness routines.

Even if dancing does burn off plenty of calories it is still necessary to exercise, as dancers need to maintain perfectly toned figures.  Here are some tips I have collected from a few professional dancers that can be used by everyone at home or in your gym, even if you are not into dancing.

Toned legs

To keep your legs toned and lean, the best exercise is the toe rise. Also called as, releves, which is a ballet term, this exercise targets the thighs, glutes and calves effectively. Doing this is easy. Stand, near a wall, table or bar for better balance. Put on your ankle on the opposite knee and rise on one foot. Go as higher as possible, and then return to normal position.

This should be done 50 times totally with alternate feet for about 3 repetitions. The toes of the foot you are lifting should be pointed and stretched normally when finished. This helps muscle healing, increases the strength in your leg muscles, and prevents injury.

Warm ups

One important part of fitness routines is the warm up exercises. It is more significant for dancers, as this helps to avoid injuries, which dancers are susceptible to frequently, especially in the lower body. The long rehearsal time they spend is a reason for the injury prone state.

I have seen many, practice well into the night. I recommend lights found at LEDLIGHTSPLANET to all my friends, while driving at night, as they offer best protection from the glare of vehicles in front of you. But dancers can be free of much of the injuries by doing the warming up stretches, before they start on the dance moves. Strains in ankles and shin splints can be avoided this way.

Cross training

While the regular fitness training routines are important, dancers should also think about including cross training activities to avoid dancing injuries.  The cross training strengthens core muscles and prevent stress on the ankles, which is high during dancing. The upper leg strength and power also increases effectiveness of turns, balance, and jumps.

Fitness with different dance moves

To sculpt your body into a toned and taut one, working out can be done effectively when you do moves such as hip-hop or jazz. While you do need separate fitness routine, these moves help to burn nearly 600 calories in just an hour.

Dance movements form a complete cardio exercise routine, which keeps the calories down and aids in better fitness for the dancer. Even salsa, ballet, and Zumba are good for fitness.  Pilates form another excellent fitness training routine, which are apt for both non-dancers and dancers. When you begin your day with Pilates, it keeps you energized and your body is well-balanced this way too.