Written By: Mimi McKinnis
As dancers, we’ve all been there. We’ve got the flexibility, but we can’t seem to lift our leg as high as we know it can go. We understand how to use our feet in our jumps, but we can’t get the height to land properly. We understand the technique, but we lack the strength to execute it. If this sounds all too familiar, don’t be discouraged! This week’s TP Top 5 is here to help! Read on for our favorite ways to strengthen your dance muscles at home.
1. Strengthen Your Core
Beginning/Intermediate:
Lie on your back and lift your legs so your knees are straight above your hips and bent at 90 degrees. Hold your arms in 1st position. Lower one foot and gently tap your toes on the floor. Return to the starting position, then repeat with the other leg. Complete 8-10 repetitions on each leg, alternating each time. For an extra challenge, repeat with your arms in 5th position.
Intermediate/Advanced:
Lie on your back with your toes pointing straight up to the ceiling. Turn your legs out from the hips and cross one leg tightly over the other into a sous sus position. Hold your arms in 1st position. Begin beating your legs, alternate which foot is crossed in front. Continue beating as you gently lower your legs, keeping them straight and toes pointed. Once reaching your lowest point of stability, continue beating as you return your legs to the starting position. Repeat this motion 5-6 times.
DO:
● Keep your shoulders down and flat against the floor.
● Protect your neck by looking up and keeping your head straight.
DON’T:
● Let your lower back leave the floor. Pull your belly button down toward your spine and actively press your entire back into the floor throughout the movement.
● Use your hands for support. Engage your core muscles and keep your back flat by extending your arms on the floor into a “T” position.
2. Strengthen Your Turnout Muscles
Beginning/Intermediate:
Lay on your side and support your head with the hand or elbow that’s on the floor. Bend your knees out in front of you so your feet are in line with your hips. Turn your top leg out from your hip so that it opens into a diamond shape. Lift your leg and turn it out as far as you can and hold the turned out position. Close your leg and repeat 8-10 repetitions on both sides.
Intermediate/Advanced:
Complete the exercise with a resistance band wrapped around your legs. Situate the band at the middle of your thighs and prop yourself up on your bottom elbow for support.
DO:
● Use the turnout muscles in your hips to left and open your leg.
● Place your top hand on the ground in front of you for balance.
DON’T:
● Sink or roll backward. Make sure your hips are stacked right on top of each other throughout the movement.
● Overwork your muscles—a little at a time is much more beneficial than a lot all at once.
3. Strengthen Your Legs
Beginning/Intermediate:
Stand with your feet shoulder-width apart, toes facing straight forward. Lower your body until your thighs are parallel with the floor, pushing your hips back and bending your knees..Pause, count to three, then push through your heels to return to standing. Repeat 20 times, then turn your toes out and repeat the exercise in 2nd position.
Intermediate/Advanced:
Complete the exercise on one leg, or with weights.
DO:
● Keep your knees above your ankles (you should be able to see your toes throughout the movement).
● Keep your weight in the balls of your feet.
DON’T:
● Lower yourself straight down. Push your hips back as if you’re sitting in a chair.
● Use your hands for support. Let your legs do the work by keeping your fingertips on your shoulders.
4. Strengthen Your Arms/Back
Beginning/Intermediate:
Start by holding a resistance band in both hands. Keep your arms by your sides with elbows bent to 90 degrees so your forearms are parallel with the floor. Move your hands apart against the tension of the band until your forearms make a “V” shape out from your waist. Hold this position against the band, count to three, then return to the starting position. Repeat 8-10 times.
Intermediate/Advanced:
Once your hands are apart, extend your elbows and reach your hands away from your center. Control the movement as you return your elbows to your sides, then bring your hands together.
DO:
● Press your shoulders down and control the movement.
● Relax your face and neck. Release any extra tension and let your rotator cuffs do the work.
DON’T:
● Lock your legs. Keep a soft bend in your knees for stability.
● Arch your back. Engage your core to isolate your upper body.
5. Strengthen Your Calves/Ankles
Beginning/Intermediate:
Stand with your feet parallel and place a tennis ball between your ankles (right underneath the big bump). Lift your heels to rise to your highest relevé, count to three, then lower your heels back to the ground. Repeat this movement 20 times. Remove the tennis ball and repeat with feet turned in (pigeon-toed) and again in 1st position.
Intermediate/Advanced:
Slowly squeeze the tennis ball three times at the top of the relevé. Complete the repetitions in all three positions without letting your heels completely touch the ground, or give it all a try on one foot (maintaining balance).
DO:
● Maintain ankle alignment throughout the movement.
● Complete the exercise slowly and with control throughout.
DON’T:
● Rock forward and backward as you rise and lower. Lift through the crown of your head as you press the balls of your feet into the floor.
● Use your upper body. Let your calves and ankles do the work by engaging your core and placing your hands on your hips.