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Saturday, July 13, 2024

Dancer Based Leg Exercises

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Dancers have some of the best toned legs in the industry. They definitely know how to get the right muscles to tone and enhance for better movement. May it be a ballerina or a hip hop dancer, you won’t see one un-toned leg.

Dancers need to tone legs to help them with different movement and balance. They need strong and lean muscles to perform difficult moves. They do not tone their legs for the sake of looking good, but to help with their overall toning. So, who better to ask than dancers when it comes to leg toning. We’ve asked a few dancers about their exercise routine and what they did to get such toned thighs and glutes. They shared with us different moves that are frequently used by ballerinas and contemporary dancers
for leg toning. No need for equipment, all you need is motivation, a wide open area and those legs. Get those leg tones with these dancers based leg exercises.

Pelvic Raises

Pelvic raises are one of the best exercises for dancers. It can help tone their legs, back and glutes. You start this exercise by lying flat on the floor and bending your knees. Place your hands palm facing the ground and feet hip width apart. Start raising your hips until you create a diagonal line from your shoulders to your knees. Pause and hold this position for about for 3 counts and lower yourself to the starting position. Repeat this movement for about 30 to 40 repetitions. You can make this workout harder by performing it on one leg or positioning your feet further away from your body.

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Ballet Positions 101

The basic ballet positions can help tone the legs. You don’t have to become a dancer to try them out for yourself. Start this exercise by standing with your legs and feet together.
Point your toes out and arms bent in front of you as if you are hugging something invisible. This is the first position, now switch to the second position. Move one of your legs to the side, toe pointed out. Your arms stretched to your side, creating a straight line with your shoulder. Next point the toe you moved to the front and lift one of your arms up while bring the other forward, this is the third position. From this position go back to the
first position and alternate the feet. Repeat this 10 times on each side.

Plié Pulses

This is a classic ballerina exercise that can seriously give you toned glutes, calves and quads. Start this exercise by standing hip width apart. Now take one more step sideways and point your toes out. You can use a chair to help with your balance. Lower your hips and start performing pulse movements or raising and lowering your hip in fast motions. You can continue this for 16 sets. You can enhance this workout by lifting or pointing one toe while performing the pulse andrepeat on the other foot.


Perform this by standing on one leg. You can use a chair or a bar to help with balance. Now, lift your toe by dragging it from your calf towards your knee. Let your toe rest underneath your knee for 5 counts and lower your leg again. Repeat these steps for 10 sets on each side. You can increase this workout by balancing on your own and bending your standing knee slightly.

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Calf Raises

Hold onto a wall or chair to help you balance. Stand with your hip width apart, feet pointing outward. Keep your knees straight and slowly raise your whole body using your toe as high as you can. Pause and maintain this position for about 5 counts. Lower yourself slowly and repeat this exercise for 15 repetitions.

Fire Hydrant

Start this exercise on your hands and knees. Raise your knee and bring it towards your chest and move your legs towards the side. Bring your leg back towards the middle, near the chest. Place your knee back to the original position. Repeat these steps on the other knee for 10 reps each side.

You don’t need to be a good dancer to perform this move. Get dancer tonedlegs even if you have two left feet. These exercises were designed to target all the major leg muscles such as the calves, glutes, hamstrings and quads. Besides your legs, these moves can also help with balance and core toning. Try them out at least three times a week for a month to see a huge difference in your tone. You can always
amp up these moves with dumbbells or weights. Now, get on up and start toning those legs and be ready for short season.

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