| Keeping up with a fast-paced dance class is both | | | | strength training program on the days that you don't |
| exciting and oftentimes difficult. There are several key | | | | have a dance class (ideally, however, you want to put |
| ways to improve your dancing abilities so that you can | | | | one day of rest after every strength training session |
| maintain the same pace as your class. The three main | | | | so that your muscles have time to rest and grow). |
| areas to focus on include flexibility, strength, and | | | | Don't worry about gaining muscles that are "too big" if |
| endurance. These may seem like the simple terms that | | | | you are a female. Most women, without the addition of |
| are commonly thrown around in an exercise class. In a | | | | some form of drugs, you will not grow muscles that |
| dance class, these terms become specialized and | | | | are that large. However, the muscle growth that you |
| incredibly important. We will explore how to improve all | | | | do gain will not only make you stronger but will also |
| three areas of your dancing so that you can keep up | | | | burn calories while your body is at rest. |
| with and impress the rest of your dance class. | | | | I recommend focusing mostly on your legs but not |
| Focus One: Flexibility | | | | neglecting your core or arms. The best strength |
| Flexibility is incredibly important. A dancer uses her or | | | | training that you can do are squats and walking lunges. |
| his body in ways that are often not explored by the | | | | Make sure that you never bend your legs so that your |
| average person. A dancer extends limbs and moves | | | | knees form an angle less than 90 degrees. This will put |
| them in a unique manner. If you are dancing in a style | | | | too much strain on your knees. "Walking lunges" are |
| that incorporates leaps, you are well aware that you | | | | forward lunges (take a step forward, bend your legs |
| are essentially performing a front split (and doing it up | | | | down into the lunge) then bring your back leg forward |
| in the air!). You must be flexible enough to perform this | | | | to meet your front leg. This will force you to move |
| move on the ground - and then later in this article we | | | | forward over time. I recommend either performing |
| will focus on the strength and endurance that are | | | | walking lunges in a very large circle or walking forward |
| required to propel this move up into the air. | | | | then turning around to do walking lunges back to your |
| To improve your flexibility, begin at your own level. Do | | | | point of origin. |
| not try to overextend or push yourself beyond your | | | | Make sure that you remember to stretch before and |
| means. Instead, be very aware of your own flexibility | | | | after performing your strength exercises! |
| level. The most common area of inflexibility is the | | | | Focus Three: Endurance |
| hamstrings. Pay particular attention to these muscles | | | | If you practice strength training, gradually you will |
| on the backs of your legs. If you are incredibly | | | | become strong enough to handle the movements of |
| inflexible, perform a hamstring stretch where you sit on | | | | your dance class without getting winded. Another |
| the floor and extend one leg front and bend your other | | | | option is to simply practice everything that you learned |
| leg so that your foot touches the inside of your other | | | | at your class that day once you return home. Not only |
| knee. Try to keep your back straight. When this feels | | | | will this improve your endurance, but you will also |
| comfortable enough, begin to slowly reach forward | | | | commit to memory all of the movements that you |
| towards your extended foot. Again, make sure that | | | | learned that day. You can also consider supplementing |
| you do not push yourself too hard. With time and | | | | your workouts with a light jog, a long walk, or some |
| practice, you will be able to perform this stretch easily. | | | | other form of cardiovascular activity. Once again, |
| It will also help you to perform front leg extensions | | | | remember to stretch your tendons and joints out |
| while you dance. | | | | before and after you work out. |
| Focus Two: Strength | | | | Focusing on these three simple areas will help you |
| Obviously, practicing everything that you learn in your | | | | immensely. You will be able to keep up with the rest of |
| dance class will improve your strength. If you are | | | | your dance class and impress them with how much |
| looking for faster results, consider implementing a | | | | you have improved! |
