Praise Dancer’s Rock: Inspired Body Fitness:Workout Wednesday

Do dancers need to do more than just stretch?

Full body HIIT (high intensity interval training) exercises.

It is always good to get in a full body workout, great for conditioning.

Full body exercises work several muscles or muscle groups at one time.

Some full body exercises to do are:

1.  Battle Ropes

2.  Mountain Climbers

3.  Wood Choppers

 

Leg/Lower body  Exercises

As dancers we need a strong lower body as well as a strong core. With strengthening your legs and lower body it helps you to be able to leap, jump, kick and turn more effectively. With a strong lower body you will have better stability and this can improve your performance all around.

A few lower body exercises to do are:

  1. Plie pulses in first and second positions
  2. Jump Lunges
  3. Squats/with or without barbell

You can definitely do #1 on releve or even add a hop or jump to it to add more of challenge.

 

   Cardio

  1. Run-Go for a run outside, run on the treadmill or use an elliptical machine. Dancers we need to do some type of cardio to build up your stamina and endurance. We have to be able to complete a very high intensity dance without bending over gasping for air. Is there a such thing as dancer’s bronchitis or asthma? Well, I used to get it after we do a very intense dance. I want us to be able to make it through a fast dance without falling out.
  • Rehearse full out. If you go full out in rehearsal or class then when it’s time to perform you will have that stamina you need to finish the dance strong after going full out in numerous rehearsals.

 

  Core exercises

As a dancer everything comes from your core and it has to be strong in order to execute all the moves that we do. With a strong core it helps control your upper and lower body. Your core controls a lot of dance moves that we have to exicute. You need a strong core for your turns, poses and certain holds or contractions.

A few core exercises you can try are:

  1. Forearm Planks 
  2. Double Leg Lowers
  3. Double Leg reaches

As with rehearsal/class and any exercises, please continue to stretch and warm up. If any of these exercises are easy for you kick it up a notch with different variations of that exercise.

Enjoy your workout!

Tamika Smith

I am a mother of three, married 17 years to my college sweetheart, a dancer, fitness instructor and owner of Inspired Body Fitness. I love helping others reach their goals and potential. I am BOLD, COURAGEOUS and UNAPOLOGETIC.

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  213. {Tôi đã khá hài lòng khám phá trang web tuyệt vời này. Tôi muốn cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thực sự thích từng một phần nó và tôi cũng đã đã đánh dấu trang để xem thông tin mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để tìm thấy một người mà thực sự biết họ là gì thảo luận trực tuyến. Bạn chắc chắn hiểu cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa nên đọc điều này và hiểu khía cạnh này câu chuyện của bạn. Tôi đã ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn nhất có món quà.|Xuất sắc bài viết. Tôi chắc chắn đánh giá cao trang web này. Tiếp tục viết!|Thật khó tìm những người hiểu biết cho điều này, tuy nhiên, bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên là một phần của một cuộc thi dành cho một trang web trên web tốt nhất. Tôi sẽ Rất khuyến nghị blog này!|Một hấp dẫn đáng giá bình luận. Tôi nghĩ rằng bạn nên viết thêm về vấn đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng nói chung mọi người không nói về những chủ đề như vậy. Đến phần tiếp theo! Chúc mọi điều tốt đẹp nhất!|Xin chào! Tôi chỉ muốn cho bạn một rất cho thông tin xuất sắc bạn có ở đây trên bài đăng này. Tôi sẽ là quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ mỗi lần được thêm vào tôi nhận được bốn email có cùng nội dung. Có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Chúc mừng.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Ý tôi là, Vâng, đó là sự lựa chọn của tôi để đọc hết, tuy nhiên tôi thực sự tin bạn sẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt khóc lóc về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi hoàn toàn nghĩ trang web này cần nhiều hơn nữa sự chú ý.

  214. {Tôi hạnh phúc hơn cả vui để tìm thấy trang web này. Tôi cần cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thực sự thích từng một phần nó và tôi đã đã đánh dấu trang để xem thông tin mới trên trang web của bạn.|Tôi có thể chỉ nói rằng thật thoải mái để tìm thấy một người mà thực sự hiểu họ là gì thảo luận trên internet. Bạn chắc chắn biết cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn cần đọc điều này và hiểu khía cạnh này của. Tôi đã ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn sở hữu món quà.|Rất hay bài viết trên blog. Tôi chắc chắn đánh giá cao trang web này. Tiếp tục với nó!|Thật khó tìm những người có hiểu biết sâu rộng trong chủ đề cụ thể này, nhưng bạn nghe có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trên internet tốt nhất. Tôi sẽ Rất khuyến nghị blog này!|Một hấp dẫn đáng giá bình luận. Tôi nghĩ rằng bạn cần viết thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng nói chung mọi người không nói về chủ đề như vậy. Đến phần tiếp theo! Trân trọng.|Xin chào! Tôi chỉ muốn đề nghị rất to cho thông tin xuất sắc bạn có ở đây trên bài đăng này. Tôi sẽ là trở lại trang web của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ mỗi lần được thêm vào tôi nhận được bốn email có cùng nội dung. Có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn.|Lần sau nữa Tôi đọc một blog, Hy vọng rằng nó không thất bại nhiều như bài này. Rốt cuộc, Vâng, đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự tin có lẽ có điều gì đó thú vị để nói về. Tất cả những gì tôi nghe được là một loạt khóc lóc về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi nghiêm túc nghĩ trang web này cần nhiều hơn nữa sự chú ý.

  215. {Tôi đã rất vui khám phá trang web tuyệt vời này. Tôi cần cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thực sự thích từng một chút nó và tôi cũng đã đã lưu vào mục ưa thích để xem những thứ mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để khám phá một cá nhân mà thực sự hiểu họ là gì đang nói về trên internet. Bạn chắc chắn nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa phải đọc điều này và hiểu khía cạnh này của. Tôi đã ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn nhất sở hữu món quà.|Rất hay bài viết trên blog. Tôi chắc chắn yêu thích trang web này. Tiếp tục viết!|Thật gần như không thể tìm thấy những người có hiểu biết sâu rộng cho điều này, tuy nhiên, bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một trang web trên internet tốt nhất. Tôi sẽ Rất khuyến nghị trang web này!|Một động lực đáng giá bình luận. Tôi tin rằng bạn cần xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ vấn đề nhưng nói chung mọi người không nói về vấn đề như vậy. Đến phần tiếp theo! Chúc mừng!|Xin chào! Tôi chỉ muốn đề nghị rất to cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi sẽ là trở lại blog của bạn để biết thêm thông tin sớm nhất.|Khi tôi ban đầu bình luận tôi có vẻ như đã nhấp vào hộp kiểm -Thông báo cho tôi khi có bình luận mới- và bây giờ bất cứ khi nào có bình luận được thêm vào tôi nhận được bốn email cùng chính xác một bình luận. Có lẽ có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn bạn.|Lần sau Tôi đọc một blog, Tôi hy vọng rằng nó không làm tôi thất vọng nhiều như bài này. Rốt cuộc, Tôi biết điều đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự tin bạn sẽ có điều gì đó thú vị để nói. Tất cả những gì tôi nghe được là một loạt tiếng rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự cảm thấy trang web tuyệt vời này cần nhiều hơn nữa sự chú ý.

  216. {Tôi đã hạnh phúc hơn cả vui khám phá trang này. Tôi cần cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thích thú từng của nó và tôi đã đã lưu vào mục ưa thích để xem điều mới trên blog của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để khám phá một cá nhân mà thực sự biết họ là gì đang nói về trực tuyến. Bạn chắc chắn nhận ra cách đưa một vấn đề ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa thực sự cần xem điều này và hiểu khía cạnh này câu chuyện của bạn. Thật ngạc nhiên bạn không nổi tiếng hơn vì bạn chắc chắn sở hữu món quà.|Tốt bài viết. Tôi chắc chắn yêu thích trang web này. Tiếp tục với nó!|Thật gần như không thể tìm thấy những người có kinh nghiệm về điều này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên là một phần của một cuộc thi dành cho một trang web trên internet có chất lượng cao nhất. Tôi sẽ khuyến nghị trang web này!|Một động lực đáng giá bình luận. Tôi nghĩ rằng bạn cần xuất bản thêm về chủ đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng điển hình mọi người không nói về những chủ đề những điều này. Đến phần tiếp theo! Chúc mừng!|Xin chào! Tôi chỉ muốn đề nghị rất cho thông tin xuất sắc bạn có ngay tại đây trên bài đăng này. Tôi sẽ là quay lại blog của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ mỗi lần được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có một phương tiện bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn rất nhiều.|Lần sau nữa Tôi đọc một blog, Tôi hy vọng rằng nó không thất bại nhiều như bài này. Ý tôi là, Vâng, đó là sự lựa chọn của tôi để đọc, dù sao thì tôi thực sự tin bạn sẽ có điều gì đó hữu ích để nói. Tất cả những gì tôi nghe được là một loạt tiếng rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi thực sự tin trang web tuyệt vời này cần nhiều hơn nữa sự chú ý.

  217. {Tôi đã cực kỳ hài lòng khám phá trang này. Tôi cần cảm ơn bạn {vì đã|dành thời gian cho|chỉ vì điều này|vì điều này|cho bài đọc tuyệt vời này!! Tôi chắc chắn thưởng thức từng một phần nó và tôi đã đã lưu vào mục ưa thích để xem thông tin mới trong trang web của bạn.|Tôi có thể chỉ nói rằng thật nhẹ nhõm để tìm thấy một cá nhân mà thực sự biết họ là gì thảo luận trên internet. Bạn chắc chắn hiểu cách đưa một rắc rối ra ánh sáng và làm cho nó trở nên quan trọng. Nhiều người hơn nữa phải đọc điều này và hiểu khía cạnh này của. Thật ngạc nhiên bạn không nổi tiếng hơn cho rằng bạn chắc chắn nhất sở hữu món quà.|Rất tốt bài viết. Tôi hoàn toàn đánh giá cao trang web này. Tiếp tục làm tốt!|Thật khó tìm những người có kinh nghiệm cho điều này, nhưng bạn có vẻ bạn biết mình đang nói gì! Cảm ơn|Bạn nên tham gia một cuộc thi dành cho một blog trên internet tốt nhất. Tôi chắc chắn sẽ Rất khuyến nghị trang web này!|Một hấp dẫn đáng giá bình luận. Tôi tin rằng bạn nên viết thêm về vấn đề này, nó có thể không là một điều cấm kỵ chủ đề nhưng thường xuyên mọi người không nói về vấn đề như vậy. Đến phần tiếp theo! Chúc mừng.|Xin chào! Tôi chỉ muốn đề nghị rất cho thông tin tuyệt vời bạn có ở đây trên bài đăng này. Tôi sẽ là quay lại trang web của bạn để biết thêm thông tin sớm nhất.|Sau khi tôi ban đầu để lại bình luận tôi có vẻ như đã nhấp hộp kiểm -Thông báo cho tôi khi có bình luận mới- và từ bây giờ mỗi lần được thêm vào tôi nhận được 4 email cùng chính xác một bình luận. Có lẽ có một phương pháp dễ dàng bạn có thể xóa tôi khỏi dịch vụ đó không? Cảm ơn.|Lần sau Tôi đọc một blog, Hy vọng rằng nó không thất bại nhiều như bài này. Rốt cuộc, Tôi biết điều đó là sự lựa chọn của tôi để đọc, tuy nhiên tôi thực sự nghĩ có lẽ có điều gì đó thú vị để nói. Tất cả những gì tôi nghe được là một loạt tiếng rên rỉ về điều gì đó mà bạn có thể sửa nếu bạn không quá bận tìm kiếm sự chú ý.|Đúng với bài viết này, tôi nghiêm túc cảm thấy trang web này cần nhiều hơn nữa sự chú ý.

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