In the world of Latin and Ballroom dance, grace, finesse, and precision are paramount. Dancers spend countless hours perfecting their routines and mastering intricate footwork. However, strength training is one often overlooked aspect that is until higher levels of dancing have been reached, and then you are playing catch up!
Developing your strength WILL take your dancing to the next level, and it certainly won’t make you big and bulky. In fact, it will create more of that stunning shape we all aspire to when we watch the pros on the floor.
In this blog, we will give you the best exercises you can do at home that will let you experience the importance of strength training for Latin and Ballroom dancers and if done right, will help you enhance your performance and maintain impeccable posture.
1. Planks: Reason: Core Strength and Balance
Dancing requires a strong core to maintain posture, execute graceful turns, and hold your frame. Planks are an excellent exercise for building a solid core. They engage your abdominal muscles, obliques, and lower back, giving you the stability and control needed to perform intricate moves with finesse.
Start with: 2 x 30-second plank holds – resting in between for 30 seconds.
2. Bridge Pose: Reason: Improved Hip Mobility and Extension
Ballroom and Latin dances often involve intricate hip movements and extensions. The bridge pose targets the glutes and lower back, improving hip mobility and extension capabilities. This exercise will help you achieve those iconic hip sways with ease.
Start with: 2 x 10 repetitions – resting in between for 30 seconds.
3. Lunges: Reason: Enhanced Single Leg mobility and Strength
Lunges help you improve the strength, stability and mobility of your legs, making those high kicks and extensions look effortless. This exercise also promotes hip flexibility, allowing for smoother transitions between different dance positions and poses.
Start with: 2 x 10 repetitions on each leg – resting after both legs have been trained for 60 seconds.
4. Squats: Reason: Improved Lower Body Stability, muscle endurance and Balance
Squats are a dancer’s best friend. They strengthen the muscles in your legs, including your quads, hamstrings, and calves, which are crucial for maintaining balance and stability during those elegant spins and twirls. The enhanced lower body strength will also help you maintain proper posture and prevent injuries.
Start with: 2 x 10 repetitions – resting in between for 60 seconds.
5. Superman Exercise: Reason: Enhance Upper Back and Postural Strength Maintaining excellent posture is non-negotiable in dance. The Superman exercise strengthens the erector spinae muscles along your spine, crucial for an upright and balanced posture. It prevents slouching, rounds of the shoulders, and enhances upper back strength, allowing you to hold your dance frame with elegance and precision.
Start with: 2 x 10 repetitions – resting in between for 30 seconds.
6. Box Push-Ups: Reason: Upper Body Strength and Arm Styling While Latin and Ballroom dance predominantly focus on footwork, upper body strength is equally important. Push-ups are an excellent way to strengthen your chest, shoulders, and triceps. This added upper body strength contributes to better posture and enhances arm styling, adding flair and elegance to your performance.
Start with: 2 x 10 repetitions – resting in between for 60 seconds.
Strength training may not be the first thing that comes to mind for Latin and Ballroom dancers, but it’s a game-changer when it comes to improving your dance performance. Incorporate these top six exercises into your morning or evening, and you’ll notice increased stability, grace, and overall excellence in your dancing.
If you found this helpful and would like to take your dancing to the next level with personalized strength training, don’t hesitate to reach out to us. Click the link below to book a free consultation, either in person or via video call. Our team is here to help you achieve your dance goals and maintain impeccable posture on the dance floor.
Until next time
Team Empower
