Across the world, dancers and teachers are eager to return to their studios to continue their training. How can you prepare yourself for the return to your studio – whether you can go back this week, or in 3 months time? Here are a few simple, yet effective exercises to get you started, straight from Ms Yana’s DanceFit class. You won’t need any props to do them, they won’t take long to complete, and you will feel the difference in class.
The Leg Lifts
Lie on your stomach, with the legs stretched out together and straight, and the arms lengthened out in front of you, parallel with your shoulders. Keeping the arms and head down, and the hips and bum tight, raise the right leg off the floor, making sure that the top of the thigh is not touching the ground and that the knee is straight. Hold for 10 seconds, and repeat 5 sets. Repeat on the left leg.
The Arm Lifts
Lie on your stomach, with the legs stretched out together and straight, and the arms lengthened out in front of you, parallel with your shoulders. Keeping the legs together and your hips and bum tight, raise both arms, your head and your chest off the floor, keeping your head and neck in line with your spine. Hold for 10 seconds, lower. Repeat 5 sets.
The Super(wo)man
Lie on your stomach, with the legs stretched out together and straight; keep the right arm lengthened out in front of you, and the left along your side. Raise your head, chest and both arms off the floor. Bring both arms to shoulder height, outstretched to the sides, and change the arms so the left arm is in front, and the right along your side. Hold each position for 5 seconds before lowering down. Repeat starting with the left arm in front. Repeat 5 sets on either side.
Core Stability
Sit up with your legs bent, feet flat on the floor, and your hands around your shins. Curl back as far as you can with your hands still on your knees, and then release the hands and hold the position – begin by holding it for 30 seconds, and build up to holding it for 100 seconds.
Keeping yourself motivated can be tough – use a calendar to note down your daily achievements with the exercises, or take photographs to log your progress. You can also join our DanceFit classes on Zoom to complement your own practice – get in touch with Thejaswini for details on 98452 80377.
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