As a dancer, having solid balance is a must. And, if you’re anything like me, doing the same dance teacher-mandated balance exercises wasn’t enough to make me feel confident. So, instead of telling you to “just keep practicing,” we created a workout to improve balance! These four moves will improve the coordination and mind-body connection needed for balancing while strengthening the muscles you need to feel solid on your tippy toes.
These moves have been tried and tested on our coaches and our clients and all have reported feeling more confident during their balances and turns.
So what are you waiting for? Let’s get sweating!
Adagio: A Workout To Improve Balance
For this workout, perform the prescribed number sets for each move before moving on to the next drill.
Each set is 30 seconds long, so you’ll need a timer. Even though this workout is timed, it is not an AMRAP workout. This is a workout to improve balance, so slow and controlled movement with lower reps will take you farther than wobbling through a bunch of reps quickly.
Ready?
Airplane Dumbbell Crossover Balance
First up in our workout to improve balance is the airplane dumbbell crossover balance. Sounds complicated, but the mechanics are fairly simple.
Start by standing on both feet holding a light/moderate-weight dumbbell in your hands.
From here, brace your core and lift your right leg into a marching position (knee and hip at 90 degrees).
Then, moving at the same time, extend your right leg behind you as you bend your body forward, parallel to the floor. Think of your body like a seesaw, moving as one piece. Your body should be in a T-shape.
Once in this position, let your arms extend toward the floor.
Now that you are in position for this drill, hold this T-shape as you open your arms out like an airplane. Then, slowly, bring them together, passing the weight to the other arm before opening them up again.
The goal is to keep your hips even, your back leg extended, and your back flat with an engaged core.
If you’re brand new to this drill, begin by finding the airplane position (back flat, core lifted, supporting leg soft) and practice alternating just moving your arms.
Once you’re able to complete that successfully, use a LIGHT weight. Over time, gradually increase the weight you use while keeping your pace slow and controlled
Tip: I prefer to do this drill barefoot/sock-foot for better foot and ankle strength, stability, and proprioception
Here’s a video for a visual of the move.
Why this drill for dancers?
The Airplane position targets the posterior hip muscles, primarily the gluteus medius and maximus. These muscles are crucial for stabilizing the hips and legs, with the gluteus maximus being a strong external rotator of the hip joint.
Now add in the elements of coordination, core strength, back strength, and of course balance, and this drill is a game changer for performers who want better balance, sailing pirouettes, and rock-solid stability
**Remember, each set is 30 seconds. Perform 3 sets per side before moving on to the next drill.**
Parallel Passé to Airplane Plate Balance
As far as a workout to improve balance, this exercise packs a huge punch. This drill is top of the list because it has so many other practical applications besides improved balance.
This drill will help with plantar fasciitis, stiff ankles, proprioception, foot cramps, sore feet when dancing in heels, and of course, better balance.
As you can see, strengthening your midfoot can have a HUGE impact on your dancing; from better balance, to better overall mobility, to less pain, to being able to last longer on the dance floor and therefore get better faster!
Grab two solid elevation devices that aren’t too tall. Think like a weight plate, textbooks, or something similar. Do not do this exercise with yoga blocks or rolled towels.
Set these objects up so that when you stand on them, the ball of your foot and your heel are supported.
Like our last exercise, this drill focuses on one leg at a time, so step onto the plates with one foot (ideally sock-footed).
Let the other leg come up to that 90-degree marching position.
From here, slowly bring your working leg through parallel passé and extend it behind you as your body shifts into an airplane position with your arms extended.
Once here, slowly reverse the move, going through passé and returning to the initial march position.
Remember, the trick here is to move slowly and with control. Keep your core lifted and braced, and don’t let those hips tip from side to side.
If you’d like a visual of this drill, check out this video.
If this feels too challenging for you initially, start by mastering your “foot doming.”
You should be able to perform 30 consecutive short foot/foot dome lifts and/or hold an isometric short foot position for 30 seconds before progressing to this balance drill.
**Two sets per leg, 30 seconds per set.**
Passé-Elevé Shoulder Press
Have you ever heard the cue “press down” when you’re turning? Maybe? Maybe not?
Well, it’s one of my favorites. Driving our energy down the supporting legging and grounding into the floor can help improve stability and, ultimately, the number of rotations we accomplish when turning.
If you’ve never done that, you might be wondering, what does it actually FEEL like? And/or how can you generate more downward force and increase turn volume?
I’m so glad you asked!
Enter, the next drill in our workout to improve balance…*drumroll* the Passé-Relevé Shoulder Press!
If you’re one of my OG Dancers Who Lift followers, you know I love a single-arm shoulder press for improving the upper body mechanics involved with turning (breath control, oblique strength, and pelvis stability.) So, adding that to a controlled eccentric relevé (a.k.a. heel raise) is next level!
This drill is fairly advanced so don’t feel like you need to use a super heavy weight. A light to moderate weight is plenty to get your muscles firing and your core locked in.
Hold your weight up by your shoulder in one hand with your elbow bent and close to your body. Extend your other arm straight out to the side (careful not to let it fall behind you!)
Next, lift the opposite leg as the weight into a 90-degree marching position.
Now, as you press down into your supporting toes to elevé, press the weight straight up in the air.
Finally, as slowly as possible, lower your heel as you return the weight to its starting position.
Want a visual? Watch this video.
This is a hard one, so here are a few tips to think about as you move through this.
- Exhale sharply as you press up and use a slow controlled inhale on the descent.
- Take as long as you can to lower the heel.
- Remember, no need for a super heavy weight here, light/moderate should get things moving
**3 sets on each leg, 30 seconds per set.**
Behind The Back Hip Flexion Balance
This drill might look simple enough, but it is sneaky hard!
Not only is this a perfect workout to improve balance, but you’ll also notice easier rotations in your turns, and more stability in single-leg moves like extensions and battements.
The secret sauce is the hip flexion. This forces you to stabilize your body while moving weight from side to side. This anti-rotational training is perfect for improved balance and stability.
Like our last couple of moves, you’re going to need a light to moderate weight and you’ll set yourself up into that single-leg march position.
From here, pass the weight behind your back from one hand to the other.
Once you’ve made the switch, slowly lift your arms into a mini lat-raise.
Then, slowly move your arms behind your back to switch sides.
Some tips:
- Keep your ribcage closed and your abs lifted.
- Think about lifting up out of the standing hip.
- Remember to keep your pelvis in a neutral position.
Check out this video for a visual.
**Perform 3 sets, 30 seconds per set.**
You Did It!
And there you have it!
You’ve officially completed our workout to improve balance. Throw this into your workout schedule as a supplementary workout, or pair this with your cardio or mobility day to get your body feeling stable.
Either way, keep this in rotation, and you’re sure to see an improvement in your balances.
Want more workouts like this one? Tune in every Wednesday for a new, free workout. But don’t worry, here are a few you don’t have to wait until next week for: Kickline: A Workout For Legs, The Total-Body Workout, Workout Wednesday: A Circuit Workout
