Adding a variety of training methods to your routine or cross-training is also beneficial for building up muscular strength and endurance in dance. Pilates, yoga and other group fitness classes are excellent training programs for dancers. Attending your university fitness center may also be a great option that may already be covered in your university costs as a student. Strength training can also increase your cardiovascular endurance and can improve neuromuscular function — your nervous system and muscles working together to create movement.
While engaging in various exercises, it’s crucial to prioritize your alignment and body positioning for optimal performance.
The core is one of the most important parts of your body in dance. Your core is made up of your pelvis, hips, lower back and abdominals. The core of your body plays a vital role in your body alignment, control and balance. One of the fundamental core exercises used by many dancers is the crunch. A crunch will target the following core muscles: rectus abdominis, internal and external obliques.1
Crunch:
1. On a flat surface, lay on your back (a yoga mat is recommended) with your knees towards the ceiling and your feet flat on the floor approximately hip-width apart. Your lower back should be connected to the floor.
2. Take a few breaths in this position allowing your shoulders to relax.
3. Place your fingertips behind your ears. (Note: as you do the crunch, it is important not to pull your head with your hand. This can cause strain on your cervical spine (neck). You want your core to be doing the work.) Another option is to cross your arms on your chest or leave them by your side.
4. Take a deep inhale. On the exhale, lift your head toward the ceiling allowing your scapula (shoulder blades) to come off the floor while your lower back and feet stay firmly planted.
5. As you exhale, lower your shoulders and head back onto the floor. Your breath should be coordinated with the exercise. For example:
a. Exhale, contract your core and lift your head and shoulders.
b. Inhale and lengthen your spine as you lower down.
c. Repeat this exercise 10-15 times for two to four sets.
There are several variations of the crunch which can also target other core muscles. The bicycle crunch can also target the rectus abdominis (core muscle) as well as your rectus femoris (quadriceps) and intercostals (the muscles in between your ribs).2
Many dance techniques including, but not limited to, ballet, modern, jazz and hip hop require dancers to have strong jumps. To improve the height of your jumps, you will want to build strength in your quadriceps and hamstrings. Squats and lunges are both great exercises for building strength in your quadriceps. These exercises can be performed using only your body weight, or you can add free weights.
Reverse Lunge:
1. Stand in a parallel first position, both your feet and knees facing forward. Make sure to start with your core engaged and your shoulders aligned directly over your pelvis.
2. Take a deep inhale as you step back as far as you can with your left leg, allowing your hips to drop down toward the floor. Keep your core engaged and your shoulders over top of your pelvis (do not allow your shoulders to drop down towards your right thigh). Keep your cervical spine (neck) long and look straight ahead. You want to make sure that your right knee is directly overtop of the right ankle. Do not allow your knee to push forward over top of the right foot. This can lead to pain and injury in the knee.
3. Exhale as you push off with the left foot and return to parallel. Repeat with the right leg. Be sure to coordinate the movement with your breath and keep your core engaged throughout the exercise. Complete 10-12 times on each leg for two to four sets.
