Any dancers in the building?

theoesque
theoesque Posts: 36 Member
edited November 2024 in Fitness and Exercise
Hi friends! So I started dancing about 2 years ago (started out in West Coast swing and social dancing), and since September I started taking classes at my coach's studio and I've been dancing 15+ hours a week. I'm taking jazz, tap, lyrical, ballet, west coast, hip hop, contemporary, performance swing, and tech classes as well, so I'm covering all my bases lol.

I'm curious to know if anyone else is in a similar boat and has tips about workouts that complement dance (esp core and legs, and keeping flexibility in mind)?
For example, I have both front splits and I can get my leg up pretty far if I'm standing against a wall, but my height in extensions and kicks sucks! What muscle groups would you rather to improve stuff like this? Share tips and dance/fitness stories here

Replies

  • amyf2000
    amyf2000 Posts: 44 Member
    I'm not a dancer, but a figure skater - is that close? I lift weights 2x a week and stretch after skating - it has helped a lot with being able to get my legs up in the air and hold them there. I found that side splits (sitting with your legs in a wide open v and stretching to the front and either side) have helped a lot too because that really stretches your back and core muscles, and a strong flexible torso helps to get your leg higher in the air.
  • MidModJenn
    MidModJenn Posts: 216 Member
    Fellow Westie here! I don't dance as much as you because I have a crazy work schedule... but love WCS, Lindy, Salsa, and Hip-Hop. I'd suggest booking an appointment with a personal trainer, to get expert tips on how to improve what you're looking to do... then maybe do a follow-up with them every couple of months to switch things up as you get better.
  • AmandaDanceMore
    AmandaDanceMore Posts: 298 Member
    Ballroom dancer here. My main focus (competively) are the smooth dances (waltz, tango, foxtrot, Viennese waltz), but I dance about everything socially. I have a soft spot for West Coast (my first ever little performance was a west coast!), and my first love will always be the Argentine tango.

    I find yoga to be very beneficial because it has the same emphasis on a posture and proper alignment and moving and stacking your body the way it is meant to (my coach is an absolute stickler for this stuff). General core stability exercises help me maintain my smooth frame. I think most things can help, but, as we were discussing in the studio the other day, the focus on anything you do, either while dancing or working out, should be doing it in proper alignment. No sense in lifting weights if you're not going to keep your posture correct. Hell, even when I try to run, I focus on keeping my spine and pelvis in the right spots.
  • JoRocka
    JoRocka Posts: 17,525 Member
    I'm a professional belly dancer- I dance about 15 hrs a week plus my regular performance gigs and what ever I teach.

    I don't do anything specific for "compliments" I just run a standard powerlifting program and train for strength and make sure I include mobility and flexibility work before and after my lifts/dance sessions. Pretty much the issues that pain me or catch me up for dance- catch me up for lifting- so the "fixes" are very similar.
  • theoesque
    theoesque Posts: 36 Member
    edited January 2018
    amyf2000 wrote: »
    I'm not a dancer, but a figure skater - is that close? I lift weights 2x a week and stretch after skating - it has helped a lot with being able to get my legs up in the air and hold them there. I found that side splits (sitting with your legs in a wide open v and stretching to the front and either side) have helped a lot too because that really stretches your back and core muscles, and a strong flexible torso helps to get your leg higher in the air.
    That definitely counts! Figure skating has a lot in common with dance as far as body technique, I feel. I definitely sit in straddle and stretch out throughout the day (like when I'm watching TV or something) especially since I'm trying to get my center splits, so I'm hoping that helps!

    MidModJenn wrote: »
    Fellow Westie here! I don't dance as much as you because I have a crazy work schedule... but love WCS, Lindy, Salsa, and Hip-Hop. I'd suggest booking an appointment with a personal trainer, to get expert tips on how to improve what you're looking to do... then maybe do a follow-up with them every couple of months to switch things up as you get better.
    Yay! Do you go to any Westie events? My next one is gonna be Rose City swing up in Portland! Also I currently don't have money for a personal trainer because it all goes into dance (classes and privates), but I'm definitely going to ask my coach and my other teachers for their input this coming week.

    AmandaDanceMore wrote: »
    I think most things can help, but, as we were discussing in the studio the other day, the focus on anything you do, either while dancing or working out, should be doing it in proper alignment. No sense in lifting weights if you're not going to keep your posture correct. Hell, even when I try to run, I focus on keeping my spine and pelvis in the right spots.
    That's a good point! I definitely want to get back into lifting, and I think the knowledge I now have about form and posture will help me focus on form.


    JoRocka wrote: »
    I don't do anything specific for "compliments" I just run a standard powerlifting program and train for strength and make sure I include mobility and flexibility work before and after my lifts/dance sessions. Pretty much the issues that pain me or catch me up for dance- catch me up for lifting- so the "fixes" are very similar.
    Good to know! I'm thinking of doing Stronglifts to get back into lifting, so we'll see how that goes?

  • JoRocka
    JoRocka Posts: 17,525 Member
    I realize looking back at that I typed that a little wonky.

    I don't run a program that *specifically* compliments my dancing- that's the mob/flex/yoga stuff. my strength training is straight up powerlifting.

    You can't really go wrong with strong lifts- I'd totally recommend doing that especially if you've been out of it for a while!
  • EllenLouiseMT
    EllenLouiseMT Posts: 1 Member
    Musical theatre dancer in training here: ballet, jazz, tap, contemporary, commercial, modern, the lot. I use a Pilates ring between my ankles, squeezing whilst rising in parallel, to really activate my inner thighs, which are essential for extensions. We're taught to use the underneath of the leg to lift, as the quads bulk and the leg is lower if the tip is used. Additionally, for arabesque I lie in cobra pose with turned out legs, and pulse one leg at a time off the floor.
    Working devant and a la seconde in a standing developpe with a resistance band looped around the foot and held by the opposite shoulder also works wonders, especially when care is taken to keep the hips down and square.
    For the core, nothing is better than Pilates, we find. It allows us to stay flexible whilst getting functional strength specific to the movements we execute as dancers.
  • kdcatt
    kdcatt Posts: 21 Member
    Another Westie here! I wish I could dance as much as you in a week!! I just started a workout routine at home, but focusing for me on a balance of cardio, strength training, and flexibility/mobility.
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