A dancer’s body is something that many of us want to achieve but just because you can’t shake your booty like the pros, it doesn’t mean that you can’t achieve their rock hard abs and stunning arms and legs for that matter. You can achieve that lean and powerful physique by doing the following exercises. Just make sure that you keep your core tight and your posture straight to avoid any injuries.
- Calf raises. This is the simplest exercise that you can do to train your calf and the best part is that you can do it any time you want to. You can perform on a stair, on a bench, or on the floor. Just stand straight with your feet together and your hands placed at your waist. Raise your heels a few inches off the ground so that your weight will be transferred to the balls of your feet. Hold this pose a for a few seconds then release. Do 10 to 12 reps for this.
- Tricep kickbacks. If you want to build toned muscles, fitness experts recommend that you use lighter weights so you can do more reps. This will help tone the muscles without bulking it up. For tricep kickbacks, stand with your feet at hip-width apart and a lightweight dumbbell in each hand. Bend forward at the hips with your core engaged and your back straight. Your elbows should be bent at your sides. Kickback your right elbow back to bring the dumbbell behind you. Go back to your first position and repeat with the other side. Do 25 to 30 reps for this exercise.
- Glute bridge. Working on your core is important if you want to achieve a dancer’s body because most of the movements that they do are centered on a tight and strong midsection. The glute bridge not only works your core but your lower back too as it takes on the extra load as well. For this exercise, you should lie down on the floor on your back while your knees are bent. Place your hands on your sides with your palms pressing down on the floor. Engage your core as you raise your hips off the floor. You should create a bridge from your shoulders. Hold this pose for a few seconds then release. Do 10 to 15 reps for this one.
- Sumo squats. Another exercise that must not disappear from your workout regimen is sumo squats. This is a variation of your regular squats and it targets your thighs and more of your back in the process. Stand with your feet at shoulder-width apart with knees and toes pointing outwards. Bend at the knees then push your hips back to lower yourself into a squat. Push yourself back up. You can increase the challenge of this exercise by holding some weights close to your chest as you perform the squat.
Sources: thatsnotfood.com
