In the dance world, it is so common to hear phrases like "keep stretching!" or "get those splits if you want to trick x, y, z". Although flexibility is still necessary, strength tends to be put on the back burner for dancers. Women especially worry that if they touch a weight or a dumbbell, they're going to look like Arnold Schwarzenegger! However, this is NOT the case. To accomplish various dance goals AND be able to CONTINUE dancing for a long time, dancers must do some kind of strength training. Why? Let's get into it:
Higher Jumps
Feel like your jumps and leaps are lacking power? Then you need to make those legs stronger! But how do you start? Start with bodyweight exercises first and make sure you're doing exercises like squats and lunges correctly. For example, if your knees are caving in, that has to be fixed first! More to come on that subject later.
Higher Extensions
Dancers need to strengthen not only the muscles seen most on the surface, but the deeper muscles as well such as the psoas. The WHAT you might be thinking?? Yeah, that's what I said! AKA the Iliopsoas is the muscle that originates in the back and wraps around the hip (long story short). Strengthening this can help those extensions go SKY high and get the beautiful lines dancers dream of.
Better Balance
Are you falling out of your turns? Abdominal exercises can help too! However, doing the exercises correctly is crucial. If your back keeps popping of the ground or you're swishing side to side on the floor.. you may need to talk to your coach or a fitness trainer to help you improve.
Better Alignment
Strengthening your core correctly can help improve your alignment and improve your turns, leaps, extensions, and more. If you're noticing your back is always hurting, looking at doing corrective exercises with a fitness coach or trainer can help you and keep you dancing longer.
Healthy Happy Joints
Finally, if dancers are super flexible but don't have the strength to control their bodies, they could end up hurting themselves. Which means injury that could take the out of class, out of performances, and keeping them from doing what they love.
I hope this post helped you! If you'd like more advice on how to strengthen your body while still keeping your lines and flexibility, book a free consultation with Marianna Fitness to see how we can continue to help you grow!
