Health and Safety
If you have any doubts about what physical exercise you can or can't do, or if you are new to regular exercise, then seek advice from your doctor first. (See Safety)
Before you start - check the space you're in is cleared and obstacle free for you to really get into the moves.
What is warming up?To avoid cramping your style the Dance To This team recommends you warm up before you dance to avoid injury. Do some core strength work to protect your back and stretch after dancing.
Seach for ‘Warm Up' in the keyword search engine.
Make sure you do our dance warm up before each session.
This style of warm up takes a different form to other fitness and sports warm ups. The girls have been dancing for years and are flexible, so if you find their stretches a bit advanced only go as far as you can. You'll gradually get more supple with time.
How can I improve my core strength?To improve your chances of moving up a dance level, it's also good to work on your stomach muscles to help your balance and support your back. Have a go at Mark's abs workout.
The plank also helps strengthen your core muscles and you'll feel the difference, if you do it regularly.
What is the plank?It's a bit like a press up - the main thing is you support your weight by having your lower arm (elbows to hands) flat on the floor and once you've pushed up so that only your lower arm and toes are touching the floor, you stay up - and you don't move at all. Your body should be in a straight line. It's important to keep your head and neck in line with your body and not to drop your hips nor arch your back.
Try doing the plank for a minimum of 30 seconds up to 2 minutes.
What is cool down?After dancing we recommend some stretches. Stretching will help avoid stiffness and are best held for at least 30 seconds to help your muscles relax.
Here are a few main stretches worth remembering....
1. Hamstring - Stand with one foot in front of the other and bend forward from the hip, keeping your hips in line. Bend forward as far as is comfortable putting your hands on your thighs to support yourself. You should feel a gentle stretch down the back of your leg. Hold for 30 seconds. Switch legs.
2. Thighs - standing, bend one leg at the knee, bringing the ankle behind you and in as close to the body as possible. Hold for 30 seconds. Switch legs.
3. Calves - standing facing a wall, push the wall and put one foot close to the wall and one further back. Hold the stretch for 30 seconds, then switch legs.
4. Gluteus or glutes- lie on your back. Bend both knees and put your feet on the ground. Lift your right foot and ankle and put it across the left knee and rest it there. Bring in your left knee towards your torso. You should feel a stretch in your backside. Hold that for a minimum of 30 seconds. Switch legs.
5. Back - do cat curls kneeling on the floor, arching and lifting your back slowly bringing your head down, then inverting the movement by arching the back down and lifting the head. Repeat several times slowly.
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