Exercising for Dance: Part 1

I am often asked what exercises a ballroom dancer can do away from the studio in order to improve his or her skills.   

As opposed to pedestrian walking, and most of our every day movements, dance requires the use of more muscles to achieve balance while in motion with a partner.  A few simple exercises can dramatically improve your ability to physically achieve some the figures most students find challenging. 

You don’t need a dance floor, mirrors, and dance shoes OR a gym membership to do this!

Calf Raises

Calf raises exercise three muscle groups of the lower leg: gastrocnemius, tibialis posterior, soleus. Developing calf strength using this exercise will improve the ability to rise up on the toes and remain  balanced while moving in an elevated position, as in performing Twinkles, Wisks, and a variety of other figures in swing-based dances. 

How to do calf raises:

Stand with your weight evenly distributed between both legs, with your feet separated at shoulder distance.  With control, rise up onto the balls of the feet, then in a steady motion bring the feet back down to the ground, touching your heels to the floor. 

This exercise should be done in three sets of 50 repetitions per set (for beginners): 1) set one is performed with the toes pointed in front of your body, 2) set two is performed with the toes turned out, 3) set three is performed with the toes turned in.  Performing these variations will strengthen all areas of the calf muscles.  As you develop and tone your calves, increase the number of repetitions performed.  Holding small hand-held weights will give you an extra challenge.

Do these exercises and you will see dramatic improvement in your Open Impetus and your Weave!