Looking for easy workouts for dancers?

All dancers understand that our bodies are our most important tools. But not all of us understand how to treat and take care of our bodies.

We’re not sure what workouts to do, or how to warm up, stretch, or cool down properly.

If you want an easy guide to do the right exercises, the right way, then do the next 5 workouts for dancers.

These workouts for dancers were taken from STEEZY Studio’s Body Blueprints Program, led by Certified Athletic Trainer Aaron Ngor.

They focus on strengthening and increasing flexibility in different parts of your body – in the safest, most effective ways.


1. To strengthen your core and hips:

The “Deadbug”

  1. Lay flat on your back
  2. Have your feet about hips’ width apart
  3. Relax your hands by your sides
  4. Keep your pelvis in a neutral position
  5. Raise your knees at a 90 degree angle
  6. Raise your arms straight up with your thumbs pointing away from your feet
  7. From this position, extend your opposite arm and opposite leg
  8. Keep your spine and hips stable

Tips: You don’t have to extend past what you’re comfortable with. If your range of motion is smaller, that’s okay. The goal is to establish solid motor control patterns and muscle activation within the range of motion you can work in.

workouts for dancers

2. To strengthen your core and glutes:

Forearm plank with hip extension

  1. Get in a forearm plank position:
  2. Place your forearms on the ground right underneath your shoulders
  3. Extend your feet back
  4. Squeeze your glutes together to lift each leg toward the ceiling and back down

Tips: Don’t drop your neck, shoulders, or abs in the plank position. Squeeze your core and glutes to maintain the position.

workouts for dancers


3. To strengthen your core, neck, and back:

Prisoner squats

  1. Interlace your fingers and place them at the base of your neck
  2. Keep your feet hips’ width apart with your toes pointing to the front
  3. Open up your chest and elbows, and squeeze your shoulder blades back
  4. Engage your core to keep your back stable, (make sure your ribcage isn’t sticking out)
  5. Hinge at the hips and pretend you’re sitting on a chair, slowly lowering yourself
  6. As you lift back up, press down your weight on your feet and squeezing your glutes at the end

workouts for dancers

4. To train your hip control:

The “Fire Hydrant”

  1. Get in a 4-point stance on the ground, with your knees under your hips and hands under your shoulders
  2. Lift one leg to the side, and bring it back down
  3. Switch legs and do the same

You don’t have to get your leg parallel to the ground. Keep your hip and spine stable (don’t lean over to the opposite side when you lift).

workouts for dancers

5. To build strength and stability in your legs:

The “Y Balance Series”

  1. Start with your feet in a neutral position and your hands on your hips
  2. Slide one foot forward, keeping your heel on the ground, then slide it back up to neutral
  3. Slide the same leg to the right back corner
  4. Slide the same leg to the left back corner
  5. Repeat 2-4 on the other leg

Tip: Try to keep your foot facing forward. If you start to turn it out, it will open your hips and you won’t be in a stable position anymore.

workouts for dancers

Body Blueprints is a 5-class program that teaches you how to improve your strength, stamina, and flexibility.

It’s broken down like this:

Class 1 – Warm Up
Class 2 – Workout 1
Class 3 – Workout 2
Class 4 – Stretching
Class 5 – Cool Down

It’s perfect if you want to learn about how physiology relates to dance, but don’t want a list of technical words you can’t pronounce.

Click here to try it out!

workouts for dancers

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