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Category: Dance Warm Up & Exercises

Home › Dance Warm Up & Exercises
resistance band exercises for dancers

How do dancers use a resistance exercise band?

14 Sep
0 10225 Post by
Resistance band exercises for dancers Resistance bands can enhance your workout by adding extra resistance and broadening the types of exercises you can do. Moreover, they are an easy, convenient and cheap way to get more benefits from your workout at home or in the studio. Exercise bands basically add resistance to any exercise, stretch or movement by making the muscles engage more to fight the tension from the band, enabling them to work harder than they normally would without resistance. This results in an increase in overall muscle strength, tone, and flexibility. Used by many sports and active people, resistance band exercises aren’t only used by dancers, but by anyone wanting to improve muscle strength and tone. Here are some easy resistance band exercises that can be done at home. Did you know? The closer to the centre of the band, the greater the resistance. Therefore to lower the level of intensity, move your hands away from the centre and closer to the ends. Key exercises for dancers Clams Targets the core and glutes (maximus and medius). Lie on your side and tie a band around your thighs. Stack your feet and hips, with your knees bent at a 90 degree angle and your head resting on your arm and pull your knees in toward your body. Use your other hand to stabilise your body by bracing on the floor in front. Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor. Hold for one second, squeezing your glutes at the top and then slowly return to the starting position. Repeat for 20 reps each side.   Glute Kickbacks Targets the core, glutes, hamstrings. Standing with your feet hip distance apart, tie the resistance band around your ankles and then engage your core and shift your weight onto one leg. With the opposite leg, kick slowly backward about 45 degrees. Bring the leg back in with control and gently tap the ground just behind the planted foot. This is one rep. Repeat 20 times on each leg.   Bicep Curl Targets biceps, core, lower back. Hold the end of the resistance band in your hand and then put the band under your feet. Pull the band upward with bent elbow, palms up and elbow attached to the side of the body. Hold and slowly return, then repeat. Ensure to keep your back straight and avoid leaning backwards or rounding your back. Repeat for 2 sets of 10 reps for each side of the body.   Tricep Pull Targets the triceps, shoulders, forearms, chest. Hang your band over the top of a door or chair depending on what height suits, ensuring it hangs evenly on both sides. You can stand or kneel for this. Hold the end of the band in each hand, palms facing towards you. Keep your elbows tight to the side of your body and pull your hands down towards your waist. Hold for a second and then bring your hands back up. This is one rep. Repeat for 2 sets of 10 reps.   Single Arm Row Targets the core, upper back, and arms. Loop a part of the exercise band around one foot, hold the other end of the band with the same side hand and lunge the other foot back. With a straight back, pull your elbow straight up in the air while creating tension on the band between your foot and hand. You can adjust tension by looping the band more or less around your foot. Repeat for 2 sets of 10 reps.   Or, Seated Row Targets the core, upper back, and arms. Sit on the floor, with legs together straight out and loop the band around your feet, holding on to the end of the band. You may spread your feet apart to create more tension, making it more comfortable on the lower back if required. Experiment with both ways and use the one most comfortable. Keep your back straight, head forward, and hands on the band and pull your elbows back towards your body, close to your sides, arching your back, and expanding your chest. As you feel your back muscles squeeze together, exhale as you pull the band tight and inhale as you slowly release back to starting position. Perform 3-4 sets with 10-12 repetitions each, going a bit faster on the pulling movement, and returning to the start position a little slower. Links Thank you to the following websites for their informative information about what exercises to do. https://www.workoutsprograms.com/. https://www.fitsimplify.com/. https://sportydoctor.com/. https://www.tomsguide.com/ Image credit: Shutterstock We hope these few simple exercises inspire you to workout at home and strengthen your core. For dance class warm up suggestions see hints here Dance class warm up.
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Categories: Dance Warm Up & Exercises
girls ballet crossover cardigan

Purpose of Dance Crossover/Wrap Cardigan

20 Apr
0 19450 Post by
The dance crossover cardigan became popular in dancewear sometime in the mid 20th century and has remained a popular part of a dancer’s staple wardrobe ever since. With its unique design featuring overlapping front panels and form hugging design, the crossover cardigan was likely introduced to meet the specific needs of dancers, providing both warmth and freedom of movement during rehearsals and performances. The crossover has since become a staple in dance fashion, worn by dancers of various genres worldwide. A dance crossover cardigan is typically worn in a specific way to maximise its functionality and style. Below we discuss how to wear it: How should you wear a crossover? Well, firstly, put your arms through the sleeves. Slide your arms through the sleeves of the crossover cardigan, just like you would with any other jacket or cardigan. Bring the front panels of the cardigan across your body, overlapping them slightly at the front. Depending on the design of the cardigan, you may need to secure it in place. Some crossover cardigans have buttons or clasps, but most will have long ties to hold the front panels in place. If your cardigan has ties, you will usually wrap the panels and tie the cardigan securely either behind or on the side. Make sure the cardigan fits comfortably and allows you to move freely. Adjust the front panels as needed to ensure they lie flat and don't restrict your movement. Once the cardigan is securely in place, you can style it further by rolling up the sleeves, leaving them down, or adjusting the neckline to your preference. A dance crossover cardigan serves several purposes. Warmth: It keeps dancers warm before, during, and after dance practice or performances, especially in colder environments or during warm-up sessions. The importance of staying warm, especially in the pre-dance warm up phase, can’t be highlighted enough, this helps to reduce or eliminate injuries and strains. Style: It adds a stylish layer to a dancer's outfit, enhancing the overall appearance during rehearsals, classes, or even casual wear. Functionality: It provides freedom of movement while dancing, as it is designed to be close-fitting while still flexible, allowing dancers to move comfortably without restrictions and for dance instructors to see clearly the dancer’s moves without being hindered by large, bulky or loose-fitting clothing. Convenience: It's easy to put on and take off, making it a convenient garment for dancers who need to quickly change outfits during rehearsals or performances. Overall, a dance crossover cardigan is a versatile and essential piece of clothing for dancers, offering both style and functionality.   For cotton crossovers see these For tactel crossovers in a range of colours see these For other warm up and dance tops click here
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Categories: Dance Guides & Tips, Dance Warm Up & Exercises
dance warm up

Dance class warm up

30 Jul
0 14712 Post by
Dance warm up Some days it's hard to get out of bed and moving, and even harder to summon up the energy for dance class. When you get to class, it can be tempting to skip the warming up beforehand, and does it really matter anyway? Well, the answer is a definitive YES! A pre dance warm up is a crucial part of any dance practice or performance. It involves performing specific exercises and movements to prepare the body physically and mentally for the demands of dance. The importance of warming up cannot be overstated, as it provides numerous benefits that enhance a dancer's overall performance and reduce the risk of injury. It can be tempting to neglect to warm up altogether, or to just do the bare minimum few stretches. But your body benefits from a correct and comprehensive warm up schedule. Benefits of warming up When correctly done, a warm-up will prepare you mentally and physically and has myriad benefits, some of which include better coordination, increased heart rate, circulation and body temperature, better joint movement, and supports overall performance while reducing and preventing the onset of injuries. Reasons why you need to warm up before dance class. Here are some key reasons why warming up is essential for dancers: 1. **Injury Prevention:** Warming up gradually increases blood flow to the muscles, tendons, and ligaments, making them more pliable and less prone to injury. A proper warm-up helps reduce the risk of strains, sprains, and other dance-related injuries. 2. **Improved Flexibility:** Gentle stretching during the warm-up helps improve flexibility and range of motion. This increased flexibility is vital for executing dance movements with greater ease and fluidity. 3. **Enhanced Performance:** Warming up prepares the body for the physical demands of dancing. It helps improve coordination, balance, and control, leading to better overall performance on the dance floor. 4. **Increased Blood Circulation:** During warm-up, the heart rate and blood circulation gradually increase, delivering more oxygen and nutrients to the muscles. This helps optimize performance and delays the onset of muscle fatigue. 5. **Mental Readiness:** Warming up also prepares dancers mentally for their practice or performance. It allows time to focus, clear the mind, and get into the right mindset for dancing. 6. **Correct Technique:** Warm-up exercises often focus on fundamental movements and alignment, helping dancers reinforce correct technique and body positioning. 7. **Muscle Activation:** Warming up activates specific muscle groups used in dance, helping to ensure that they are ready to perform optimally. 8. **Pain Reduction:** Dancers who warm up properly are less likely to experience muscle soreness and stiffness after intense rehearsals or performances. 9. **Consistency in Training:** Regular warm-ups create a consistent routine for dancers, leading to better discipline and commitment to their dance practice. 10. **Incorporation of Injury Prevention Exercises:** Warm-ups provide an opportunity to include injury prevention exercises or targeted stretches for specific areas prone to injury. 11. **Gradual Progression:** Warming up allows dancers to gradually progress from gentle movements to more dynamic and challenging dance sequences, reducing the risk of shock to the body. 12. **Team Building and Focus:** In group dance settings, warming up together fosters a sense of unity and teamwork among dancers. It also helps focus the group before rehearsals or performances. Overall, warming up is a vital part of dance training that should never be skipped or rushed. It sets the foundation for safe and effective dance practice, contributes to better performance outcomes, and promotes the long-term health and well-being of dancers. Exercises dancers can do at home You can also do some effective stretching and strengthening exercises at home using a resistance band, see our blog on this here
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Categories: Dance Warm Up & Exercises

Leg warmers

26 Apr
0 37727 Post by
Leg Warmers Heading into the cooler months in Australia, here's a question we get asked by parents - Should I buy my child leg warmers? For most of us over 40's, thinking of leg warmers we have vivid memories of the 80s, the movie Fame, or dance classes we may have attended personally. Or if you're a bit younger, maybe you never experienced the 80s or have no idea what they are. What are they Leg warmers are shaped like a long sock, but with a hole cut out for the toes and heel so dancers can wear them over their shoes to keep their legs and feet warm. They help dancers to keep their feet and ankles and lower legs warm and can be worn before, during and after dance class to prevent cramping and injury. These leg tubes come in many various fabrics, shapes and most amazingly an array of awesome colours. Some leg warmers cover only the ankle and lower leg, while others go as high as the mid-thigh. Why wear them Dancers wear leg warmers to keep their legs and ankles warm, which assists in preventing injury. Without optimal levels of heat, muscles can be prone to injury, while warm muscles allow for increased blood flow and oxygen, which help them keep them strong and protect somewhat from lactic acid buildup. Legwarmers are therefore particularly helpful in the colder months for helping muscles to warm up faster and be less likely to experience cramping. Leg warmers are more practical than other options such as wearing track pants, for the main reason that they are easier to slip on and off. Full leg coverings such as track pants can make it difficult for dancers and teachers to see body lines in the mirror, leg warmers are more practical because they don’t affect vision of these critical leg and foot areas. Many leg warmers will have a stirrup option to fit under the arch, so that ballet or jazz shoes or pointe shoes are still in contact with the floor in the same way they would be without the leg warmers. So, should you wear leg warmers for dance class in winter, from us it's a resounding YES!  click here for our legwarmers Dance Guides Why do dance uniforms play an important role in the dance experience? Dance requires precision, discipline, and attention to detail. As dancers gain experience, they are often expected to follow a dress code for dance classes. Wearing the correct dance uniform significantly contributes to creating a safe and professional learning environment. To learn more about the importance of wearing a dance uniform, continue reading. Why should I wear the correct dance uniform? If your child has shown interest in starting dance classes, keep reading! Maybe they dance around the house all day, with or without music. If you’re concerned about their age for starting lessons, we address that here: What is the Best Age for Your Child to Start Dance Classes? The Best Age For Your Child To Start Dance Classes. Starting a dance class can be an exciting venture! Here’s a basic list of things you might need for your first dance class. What you will  need at your first dance class.
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Categories: Dance Tights & Unders, Dance Warm Up & Exercises
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