Staying fit over the holidays can be a challenge when there are no classes to keep a regular schedule going. We are here to help! In addition to our previous blogs, here is our final Easy Exercises for Dancers blog – the Holiday Edition. Enjoy, and stay strong.
The Gift Lift
You will need two light weights to hold in your hands for these exercises. Small water bottles work well.
- Stand with the legs hip distance apart, one weight in each hand. Knee caps are lifted, the hips and buttocks are gripped, the stomach is lifted in towards the spine, and the chest lifted forward.
- Raise the arms to the sides to shoulder height. Keep the shoulders down and the chest forward. Hold for 5 seconds
- Keeping the arms straight, bring them in front of your chest with the palms facing down. Make sure the chest remains forward and the abdomen held. Hold for 5 seconds.
- Bring the arms back to the sides, hold for 5 seconds, and repeat the movement to the front again. Repeat 10 cycles, and lower the arms to the side
The Reindeer Rotator
- Begin by lying on your stomach. Keep the legs together, waist long, stomach lifted, buttocks squeezed tight, and the neck in line with the spine (face down).
- Turn both legs out into 1st position. In 1st position, the heels stay together, the thighs are rotated outwards to make the knees and toes face sideways. Maintain the knees straight and buttocks held.
- Raise the right leg straight, and circle the thigh in a small circle outwards (en dehors). Ensure the knee is straight and the thigh is off the floor – don’t circle from the calf muscle – circle from the top of the thigh keeping the hips still. Repeat 50 cirlces
- Lower the leg and repeat on the left leg. Increase strength by increasing the number of circles, and also by circling in the other direction (inwards, or en dedans).
The Happy Hip Workout
- Sit with your right leg bent in front of you with the knee facing out to she right side and the foot centred in front of your hips, and with the left leg bent behind you. The left knee should be in line with the left hip.
- Lower your right elbow down to the floor and raise the left leg. The left knee remains bent and at hip height, and the left shoulder, hip and knee are in line. The left foot is at the same height as the knee. Maintain the length of both sides of the waist – don’t let the left hip lift up towards the armpit.
- Slowly move the left thigh back and then return it in line with the hips again, making sure to keep the knee and foot lifted throughout the process. Repeat this movement 50 times, lower the leg, and repeat on the other side.
Stay strong with our previous Easy Exercises for Strong Dancers blogs: