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8 Surprising Exercises For Dancers and How They Affect Your Technique

A list of exercises for dancers often includes a vast array of resistance band “point and flex” exercises. Sometimes these lists include yoga flows for mobility or even a flexi-stretcher promising higher back extensions.

And while a lot of these things are excellent dance-specific exercises, they aren’t the only exercises dancers should specifically be doing. In fact, there are a ton of weight-lifting exercises that are amazing exercises for dancers because the muscles they strengthen directly correlate to the moves required of dancers.

Higher extensions don’t come from flexibility alone, you need the strength to hold your leg in the air. And, if you’re like me, doing 10,000 developés has never yielded huge gains in adagio leg extensions. (Despite having the passive flexibility to hold my leg by my ear!)

But do you know what has drastically improved my developé? Weightlifting.

Now, if you’re shaking your head and getting ready to click out of this page, don’t. In this quick read, you’ll get a look at 8 exercises for dancers that traditionally might not be in a dancer’s bag of tricks. Not all of them include weights, but they are all an important part of a dancer’s cross-training program.

So, interested in learning something new? Let’s dive in.

Cross-Training Exercises for Dancers

Copenhagen Plank

When it comes to exercises for dancers there’s not much that can beat Copenhagen planks.

Copenhagen planks are a go-to for adductor and core strength training. But while building your core and inner thigh strength, they’re also training strong, stable pirouettes.

When done with proper form, Copenhagens light up your adductors (inner thighs), stack your hips into proper pirouette alignment, and kick on your obliques.

This trifecta is exactly what you want while turning – not to mention the fact that you’ll be working your opposite hip flexor to train strong high passés!

If the Copenhagen plank is too challenging for you at first, try these modifiers!

Pallof Press

The Pallof Press might be the most deceitful exercise there is. To the untrained eye, it looks simple enough.

“Just stand with your feet firmly planted and push the cable out? OK…”

But the trick is in the form. To get the most out of the Pallof press keep your body square – don’t let your hips twist toward the machine!

As far as exercises for dancers the Pallof press is king in training strong obliques. Studies have shown that this type of exercise activates the deep core muscles more than other types of core work.

How does this translate into the studio? Long, tall, waistlines ready for any pirouette, extension, or kick without a wobble in sight.

Single-Leg Box Squat

Are you craving a strong, stable, powerful supporting leg? Look no further than single-leg box squats.

Training with single-leg exercises helps rectify muscle imbalances while also training balance and stabilization. These are excellent for knee health and they are NOT for the faint of heart.

Unlike pistol squats, to perform these you’ll keep the leg that isn’t working tucked in close to your body. This removes the “counter-weight” effect you get in pistol squats and puts more emphasis on the glutes, hamstrings, and thighs.

And while the gym rats use these to build cute peaches and strong legs, we dancers know these will yield stable fouetté turns, injury-free landings from jumps, and power-packed leaps.

And who doesn’t want to be the girl who’s a jumper and a turner? We LOVE her!

Heel-Elevated Squats

Ahh heel elevated squats. Another favorite at DWL when it comes to weighted exercises for dancers.

This exercise is a favorite of personal trainers for emphasizing thigh strength and improving range of motion.

However, for a dancer, heel-elevated squats yield massive gains in the dance studio.

Remember how I mentioned that this exercise increases your range of motion? That’s because, with your heels in the elevated position, you can reach a lower depth in your squat. This increased depth forces you to build strength from that deeply flexed position.

Why might you want that? When else do we see our hips in this flexed position? Extensions.

Building strength through your entire range of motion is how you build mobility. Mobility is the key to accessing every inch of your flexibility.

And while practicing heel-elevated squats might leave you with higher extensions they also offer you a ton of other benefits in the studio.

The deeper position also requires deeper knee and ankle flexion. This directly helps with pliés, softer landings, and floor-work transitions.

Deadlifts/Deadlift Variations

Good cross-training for dancers is programmed with intentionality. In dance, you’re often labeled a jumper or a turner. But with a good cross-training program, you could become “that girl” that’s both.

Adding deadlifts and their various variations to your program is a fantastic way to improve your jumps.

Deadlifts (mainly) build the glutes and hamstrings – the major muscles involved in high, powerful, jumps and leaps.

And if power or height isn’t something you’re looking for, you might want to know that when we land jumps, our bodies experience forces of up to 7 times our body weight! That means we need strong legs to absorb the shock and land like the graceful dancers we are and not get injured.

Skater hops to Stabilization

Speaking of injury-free leaps and jumps, training single-leg stabilization is an excellent way to ensure you land each jump without ruining your knees.

Not only that, skater hops to stabilization also train single-leg power. When you perform this exercise, instead of relying on reaching your free leg to create momentum, think of pushing off of your jumping leg with as much power as possible. This will decrease your speed but will train power and stability.

Power Skips

I’m sure many of us have had a dance teacher explain that the higher our battement or developé leg in a saut de chat or grand jeté.

How do we train to jump off the ground while lifting the opposite leg? Well, we practice jumping off the ground while lifting the opposite leg!

Power skips train our muscles for explosive plyometric moves (jumps!). However, a lot of fitness and dance requires that we coordinate our brains and our physical bodies. The fact that we are lifting our opposite leg into a (sort of) passé position, trains our neurotransmitters to coordinate the jump and lift at the same time.

Lat Pull-downs

The older I get the more I realize that port des bras can make or break a dancer.

A strong back equals a strong core. A strong core equals unending turns, sky-high jumps, and gorgeous port de bras.

But besides being pretty, using your back to move your arms can facilitate better balances, turns, and higher jumps.

So, when people ask about exercises for dancers, lat pulldowns are one of my number one recommendations. This is because the lats are directly related to how we move our arms – and no one wants to be the dancer with flappy arms.

But WAIT There’s MORE!

Of course, there are tons more exercises that will directly impact your dancing. In fact, this isn’t the first time we’ve talked about how weightlifting can transform your technique.

The most important thing is to remember that exercises for dancers should not always look like dance. There may be correlations or similarities, but by and large, cross-training should strengthen your muscles in ways that dance doesn’t. This will prevent muscle imbalances and goes a long way in preventing injury.

So, which of these exercises will you incorporate into your training?

Want to hear more about what Dancers Who Lift is all about? Give these quick reads a glance: Why Should Dancers Lift Weights?, Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Building Power with Poise: Dumbbell & Band Workout for Dancers

Cycle Syncing: What You Need to Know As An Elite Athlete

There is a lot of noise out there about cycle syncing.

If you’re unsure of what it is, cycle syncing is a practice in which you modify your diet, exercise, and personal life to align with your menstrual cycle.

Now, I do not want anyone to think I’m bashing other women on how they support their bodies. If someone feels their absolute best doing this, great. I would never take that away from someone.

However, here at Dancers Who Lift, we are focused on the life of a performer. Performers lead very busy, very demanding lives.

It’s also not as if we have the luxury of canceling our shows or auditions for a week because we are PMSing. The same goes for adjusting choreography simply because it’s too high intensity for a certain time of the month.

Despite what the cycle syncing gurus suggest, changing your workouts throughout your cycle doesn’t align with much of the science-backed research surrounding strength and conditioning principles like the principle of progressive overload (gradually increasing your weight/reps over time as you get stronger).

Not to mention the fact that each menstruation cycle is different. Not everyone feels strongest during ovulation or their weakest during their luteal phase. What’s more is, month-to-month cycle symptoms can change, so where does that leave you when trying to sync up to your cycle phase needs?

However, we absolutely should discuss ways we can navigate our cycle as menstruating elite-performance athletes.

We want to teach you how to listen to and respect your body so you can reach your goals no matter where you are in your cycle.

If Not Cycle Syncing, How Do I Honor My Cycle While Training?

Just because we aren’t cycle syncing doesn’t mean you’re just plowing through without consideration for where you are in your cycle. Quite the opposite, actually.

Part of understanding your body as a person who menstruates is tracking your cycle.

Now, you might be thinking, “I track my cycle, I mark down when my period is due!”

That’s a great start! But tracking your cycle to more deeply understand your body and how to train it requires more detail than simply marking down when you’ll get your period.

Tracking with this intention requires a little bit more effort. You’ll track each day how your mood is, what your flow or cervical mucus is like, and if you had a headache or cramps. You’ll track whether or not you felt anxious or depressed, or confident and strong.

Once you start tracking this information you might see why cycle syncing became a popular concept. The amount of patterns you can find within your body’s cycle can be quite illuminating, and matching up workouts to these patterns might be tempting. But as we stated earlier, this type of training isn’t practical for performance athletes.

You can track these symptoms in an app, a journal, or calendar.

So, Now That You’re Tracking, Let’s Talk Workouts.

Scientific studies show that while females self-reported feeling like physical performance suffers during their luteal phase and menstruation (pre-period and period), there isn’t sufficient data to show that physical performance actually declines.

So, even though you might feel tired and sluggish while PMSing, you’re still performing with strength and power.

That doesn’t mean that you don’t listen to your body. There are a lot of hormonal changes happening in your body throughout your cycle.

Studies have shown that women are more likely to sustain an injury during ovulation due to the swift hormonal fluctuations during that week. And, according to this study, female athletes were six times more likely to sustain an injury during their luteal phase than during any other part of their cycle.

Pushing through pain, exhaustion, or brain fog can lead to injury no matter who you are. Pushing through those things while your body is also physically depleted? A definite risk.

And while we don’t recommend cycle syncing by changing the style of your workouts, we do recommend being mindful and making adjustments when necessary. This is why knowing your body is SO important. Keeping track of symptoms from cycle to cycle will help you get a grasp of how mild or intense your symptoms are and how you can best adjust your training.

Adjusting Your Training Might Look Like:

Swap Your Workout Days:

For example, let’s say in your program it’s leg day but you’re cramping. Swap your leg day for upper body day to prevent additional fatigue in your lower body.

This is the quickest way to adjust. And here’s where tracking comes in: knowing how you tend to feel day-to-day throughout your cycle will help you make informed swaps.

Another example: I am hyper-mobile.

I learned with my physical therapist that, a couple of days before my period, my cervical spine tends to slip out of place. To avoid a neck spasm, I avoid upper body workouts the day before and after I get my period. Instead, I focus on lower body and cardio those days.

Lower the Intensity:

Whether you are swapping workouts around to adjust for other cycle symptoms or not, consider lowering the intensity of your workout.

This looks like adjusting the weight, rep ranges, or rest times. Remember, something is always better than nothing, so just because you are lightening your load a bit (literally) doesn’t mean you aren’t making progress, those muscle groups are still getting worked!

Allow Your Rate of Perceived Effort (RPE) To Change:

A well-constructed training program should give you recommendations for how hard you should feel you are working during a set.

It’s usually a scale of 0-10 indicating easy/no effort (0) to your failure point (10). Let’s say your trainer has recommended your RPE be between 6-7.

The week before ovulation a 6-7 might be a 180lb deadlift. A little later into your cycle, you might find that a 150lb deadlift gives you the same 6-7 RPE. This is normal, okay, and a great way to continue training while respecting your body’s fluctuation.

What About Cycle Syncing Food?

If you’re in spaces like Instagram, TikTok, or other social media sites you’ve probably seen the videos of women showing off their “luteal phase latte” or seed cycling nutrition.

Once again, I find myself saying, that if you track your cravings with your cycle, you might find that your body is consistently asking for what it needs.

Some research suggests that our resting metabolic rate increases in the luteal phase. That suggests that it requires more energy (calories) for our bodies to simply exist during this time of our cycle.

Other scientific research has shown that during the luteal phase, there is an increase in cravings for chocolate, sweets, and salty foods.

Putting this information together can be a powerful tool to combat any hesitation to listen to your body’s hunger cues.

As far as cycle syncing your food? Our bodies function best when they are well-hydrated and adequately fueled. And the truth is well-balanced macros support healthy hormones.

Protein assists in the production of estrogen, progesterone, and testosterone. All hormones that are necessary for regulating a healthy menstrual cycle.

Fats are also a building block for estrogen and progesterone and therefore play a big role in regulating female sex hormones.

Carbs can be a sensitive subject. There is so much noise about low-carb diets and cutting carbs to lose weight. But, for our discussion today let’s focus on how low-carb diets can negatively affect your hormonal health.

When someone restricts their carb intake, they restrict their energy intake as a whole. As a result, our body turns down the production of certain sex hormones as a protective mechanism.

Think about it—if you’re not eating, your body gets the signal that there’s not enough food in your environment to sustain a pregnancy. Therefore, your body will dial back the hormones that help make pregnancy happen (whether or not you are trying to get pregnant or not.)

So What Does This All Mean?

Our bodies thrive on consistency. Maintaining a consistent diet that your body can rely on will ultimately be the best way to support your hormonal cycle.

Work with a trainer, nutritionist, or doctor to find the ideal macro balance for your body. Once you’ve found this, try and remain as consistent as possible. A balanced diet will yield balanced hormones.

Wrapping it Up

Ultimately, Cycle Syncing might not be the best option for performance athletes. However, there are a lot of ways to support your cycle while training as an elite dancer.

This article merely scratches the surface of what you can learn about your cycle and how to support it.

Diving deeper can lead to a deep understanding of how your individual body works. This understanding holds great power.

Suddenly you aren’t a salve to the symptoms of your cycle. Instead, you’ll be collaborating with your own body, listening to what it needs and responding accordingly.

You’ll be amazed how your body responds when it feels like its needs are being met. Goals will be within reach. Rest will be prioritized. And you’ll feel stronger and more powerful than ever.

That’s why we are happy to announce, Dance With the Flow, a new science-backed program led by Coach Kierstin. This program is designed to walk alongside you as you dive into understanding your period and what working with your body looks like.

You’ll get nutritional guidance, training recommendations, and an in-depth education about what is happening in your body during each phase of your menstrual cycle.

Sign up, here and join the other dancers ready to harness the power of their menstrual cycle transforming their cycle into a source of strength!

Want more fitness tips for dancers? Read the latest on the DWL blog here: Should dancers drink daily greens?, Oh My, Quad! A Quad Workout for Dancers, Practicing Emotional Self Care: Common Mistakes High Performance Humans Make

Period Problems? Insight Into Those Less than Desirable Symptoms

iAnyone who has experienced a period knows that period problems can really bring you down. From bloating to headaches, confidence highs to moody lows, cramps, and anxiety, the symptoms of our monthly cycles can greatly affect our daily lives.

But let me tell you when I committed to tracking these less-than-desirable symptoms…I learned a great deal about my body. I was even able to support my body in ways that helped alleviate or, at least, prepare for those symptoms.

So, want to dive into the many symptoms of our cycle and discuss why they occur and how we can better handle them?

Let’s Talk About Tracking

I’ve said it a few times during this cycle series, but tracking your period is truly the only way you can learn more about it. This is because no cycle is the same. Each body will handle the menstrual cycle differently and even within one individual’s cycle there can be fluctuations month to month depending on stress levels in the body.

Tracking how you feel daily in conjunction with your cycle will reveal any patterns that can reveal what’s “normal” for you.

You might find that your cycle is, on average only 22 days in length while your friend might discover theirs is 31!

You might discover that every month during the same week you get a headache. Knowing that you can plan to ensure you have pain relievers and enough fuel to combat that pain.

If you’re looking for a way to track your cycle, of for more insights into how revolutionizing this can be, check out our first blog in this series Super +: Why Understanding Your Period is a Superpower.

First Up, Let’s Talk About Body Image

Let me first say that if talking about body image is a trigger for you, you can skip ahead. Here at DWL we focus on encouraging body neutrality because our bodies will fluctuate and those fluctuations do not bear any indication of your worth as a person.

The conversations below are designed to arm you with knowledge so you have the power to shut down the negative self-talk that our brains can trap us in.

Physical Body Image Shifts:

We are starting off with maybe the most frustrating symptom of the menstrual cycle.

There is nothing quite like hitting your macros consistently, getting to the gym 4 times a week, prioritizing your sleep, and even cutting back on alcohol, only to find that a pair of pants that fit last week are suddenly tight and uncomfortable.

It’s hard not to look in the mirror and be angry that your body just doesn’t seem to cooperate.

But how might you feel if instead of thinking,

“Ugh, these jeans don’t fit?! I am failing at hitting my goals despite working SO hard!”

You thought,

“Hmm… what day is it? Oh! I’m about to get my period, I’m just bloated, I’ll wear these again in a couple of days.”

Yes, it’s annoying that our bodies bloat. But knowing why you’re bloated will keep you from spiraling down that black hole of body negativity.

Weight gain or bloating is a common symptom that occurs during the Luteal phase of your period.

So, next time you feel like you’ve taken a step back or aren’t making progress, take a moment and consider where you are in your cycle. If you’re tracking your cycle, you might even look back at how you felt this time last month; were you bloated or retaining fluid then too?

If you are a person who bloats leading up to your period, know that this is incredibly normal and you are not alone.

Drinking plenty of fluids and ensuring your body is getting the nutrients it needs to support this time in your cycle can help alleviate this symptom. A few studies suggest that taking a magnesium supplement or eating magnesium-rich foods can reduce fluid retention if taken consistently cycle to cycle.

Mental Body Image Shifts:

During the Luteal phase of our cycle, our hormone levels change fairly swiftly.

We’ve just come off the estrogen boost of ovulation and now our body’s experiencing a bit of a drop.

We’ll get into the emotional challenges of this portion of our period, but it’s worth noting that a drop in libido, changes in appetite, and depression are all symptoms that may be experienced during the luteal phase.

Each of these above symptoms can affect how you view your body. Knowing that you tend to be harder on yourself during this time each month allows you to stop, and reset your mindset when you’re having negative thoughts about your body.

That initial negative thought might sound like this:

“I don’t get it, I felt great in this outfit the last time I wore it, have I been that bad about eating lately? Ugh! I’ve been working so hard why isn’t my hard work paying off yet? Am I broken?!”

The reframe might sound like this:

“Wow, I’m really getting down about my body right now. I know I’ve been working hard, maybe something else is going on.” *checks calendar* “Oh! I’m going to get my period in a few days! I’m just retaining a little bit of water – I am actually right on track.”

Suddenly, instead of diving head-first down a shame spiral, you can choose a different outfit and move on knowing that, in a few days, the scale (and your pants) will tell a different story.

Cramps, Headaches, and Other Physical Ailments

Here’s the thing about period problems: they affect everyone differently.

Some people might have terrible cramps.

Others might experience headaches or migraines leading up to their period.

Many people experience fatigue.

Some might even experience joint and muscle pain.

But here’s the thing, once you discover which of these period problems your body experiences each month you can put a plan in place to adapt.

Not only that, these period problems become important pieces of biofeedback that tell you what’s going on with your body.

If you know that every month about 3 days before your period you experience a headache, when you get that headache you know that your period is on the way – right on time.

Emotion-based Period Problems

Emotional period problems can be a sensitive subject.

I don’t know about you, but when I was young, my family was very hard on me for how I handled the emotional mood swings of my cycle.

I was told I needed to “learn how to control my emotions.” But what I didn’t know how to verbalize was, that whenever I was emotional, I felt extremely out of control.

It wasn’t until I learned that crying easily, frustration, feelings of overwhelm, anxiety, and even depression were all symptoms of PMS that I was able to stop feeling shame when my emotions got the better of me. When the shame went away, it was much easier to detach myself from the situation and recognize the bigger issue happening in my body. Remember, emotional period problems brought on by PMS are a biological issue, not a behavioral choice. So, stop feeling ashamed about having big feelings during this time.

Now, I’m not saying you can go on a tear and treat people poorly. I’m also not saying that knowing what’s happening in your body will keep you from becoming emotional. (You should see me during my Luteal phase when I see a TikTok about someone’s dog who passed.)

But what I am saying is, if I know what part of my cycle I’m in, I can recognize that maybe this week isn’t the time to have that tough conversation.

Before I pick a fight with my husband for “not helping out around the house” because he forgot to wipe the protein dust off the counter *yet again* I take a deep breath and choose to wait a few days to see if that really is a conversation we need to have.

Period Problems Or Important Biofeedback?

Period problems are no secret. I’m sure I haven’t told you much you don’t know already.

But what I hope you have learned is that these period problems are not only normal but are important pieces of biofeedback. You can use this feedback to understand what your body is communicating with you about your cycle.

Tracking these period problems gives you the power to see them coming.

You’ll no longer be surprised the third week of the month when you get a headache. Instead, you’ll have Tylenol on hand, you’ll plan to decrease your screen time, and you’ll add in some cardio to help relieve your headache symptoms.

So, instead of suffering through leg day on day 1 of your period, you’ll have already organized your workouts so you don’t have to deadlift with cramps.

Instead of picking a fight with your best friend over canceled plans, you’ll give yourself time to evaluate whether this level of frustration is how you actually feel.

Once you know your patterns you are no longer a slave to your period problems.

Not only that, you’ll recognize these period problems as signals that your period is on the way. Gone are the days of being surprised by your period. You’re in control now.

Want more information about tracking your cycle, fitness tips, and nutrition hacks? Read these DWL favorites: Snacks on Deck: Everything You Need to Know about Eating Before A Workout, Workout Wednesday: The AMRAP Workout, Are You In Tune With Your Body?: A Guide to Menstrual Cycle Energy Levels

Period Self-Care Tips To Survive Getting Your Period Before a Performance

Nothing is worse than realizing that opening night coincides with day 1 of your period. Low energy, cramps, and breakouts all make that week more challenging and that doesn’t even begin to account for the stress of tech on top of it. That’s why it might come as a pleasant surprise to learn that there is a lot you can do in the form of period self-care to support yourself when it’s ‘that time of the month.’

It’s true. Gone are the days of bemoaning your period and “just pushing through it.”

Instead, try these period self-care tips and start going with the flow instead of swimming upstream.

Give In To Your Cravings

Picture this, it’s the week before your period and you are absolutely ravenous. It’s as if everything you lay your eyes on makes you hungry!

Despite absolutely nailing your macros you’re still coming up hungry (and you’re not even in a calorie deficit!)

Well, this hunger is not appearing out of thin air. Studies show that energy intake increases during the luteal phase of your cycle.

And it’s no small amount either, the above study says that caloric intake can increase anywhere between 150-500 calories per day during the luteal phase. Some research suggests that this is because we might experience an uptick in our resting metabolic rate during our luteal phase.

Obviously, each body is different. Some people may not experience this at all. On top of that, it’s nearly impossible to accurately track how many more calories you’re burning during this phase of your cycle.

That’s why learning to honor your body’s hunger cues is so important. If you are full, stop. If you are still hungry, it’s okay to keep eating. Likely, your body is asking for more calories to support what’s happening hormonally.

Trust me, your body knows what it needs more than any macro calculator ever will.

Hunger is a way your body tells you it needs more energy, and depriving your body of energy before a show is a major no-no.

So, if you get through your day and you’re still hungry, go ahead and make yourself a snack. Odds are, you really need it.

Pain Relief Options

Period cramps are some of the worst menstrual cycle symptoms. After all, there are few things worse than going through your day in pain.

Of course, painkillers like ibuprofen, Tylenol, Alieve, or Motrin can help, but sometimes we need something a little more soothing.

Heat is a great option for period self-care and it will help you wind down after a long day of tech. Take a hot bath or use a heating pad to wind down after rehearsal to keep that pain at bay. If you’re on your feet at a 10/12, try a heating patch on your lower abdomen to help alleviate the pain.

Exercise is also a great way to keep the period pain at bay. Try fitting in a walk, or give yourself an extra five minutes during your warm-up to get your heart rate up.

Find the Right Products For You

One of the best ways to practice period self-care is to find the right period products for you.

As a dancer, it’s easy to get in the habit of always using tampons. But there is a whole world of options available to us.

Menstrual cups like the diva cup might have a learning curve, but once you find the right fit and application, they can offer you more time between changes – perfect for long rehearsal days on stage

Pads and period panties can be a great break from tampons and menstrual cups when periods get a bit lighter. Some women feel that they have fewer cramps when they use pads and period panties (though there is little scientific research to back this anecdotal evidence up.)

Finding the period products that work best for you can help you feel more in control during a time of your cycle when your hormones could make you feel overwhelmed.

Take the time to find what works best for you in every scenario of your life and I promise, you’ll feel much better.

Period Emergency Kit

The period emergency kit is my favorite form of period self-care.

Even the most seasoned period gurus have been caught off guard from time to time. Stress, illness, and other external factors can cause our cycles to change. So, having a small emergency kit in your dance bag can save you from needing to make an emergency exit off-stage.

Find a cute zipper bag and fill it with your preferred period products, some painkillers, a heating patch, and anything else you would want in a period emergency.

Not only will this come in clutch when you are in need, but you’ll also be the friend who can help out when someone in your cast needs a hand.

Plan Your Workouts For Recovery

Between tech, dress rehearsals, and the other demands of opening a show, odds are you’ve already rearranged your workout schedule to fit your needs.

But then, you realize you’re getting your period too.

Well, luckily for you, your workouts don’t have to change, but they can get moved around.

Let’s say your lower body day is landing on day one of your period, but you know that you get pretty severe cramps on day one. Try swapping that lower-body workout for an upper-body workout, cardio, or even a mobility day to help regulate the stress on your body.

And, it should be stated, that between opening a show and getting your period, your body will already be under a great deal of stress. If you find that you’re exhausted and feeling like you need a recovery day or active recovery day, take it.

Listening to your body is the number one way to practice period self-care.

Let’s Recap

The best ways you can practice period self-care are:

Fueling your body consistently and well by listening to what it’s asking for.

Allowing your body to rest when needed.

Be prepared with your favorite and most effective pain relief option.

Having the proper supplies on hand so you never have to stress being caught off guard.

But mostly, understanding your period, how it works, and how it affects you will be your best tool.

Want to start that journey? Follow along every Monday this month to gain insight into your cycle. And keep your eyes peeled, there will be a special program dropping soon to give you even more tools in your arsenal!

Want more tips, workouts, and fitness facts? Give these blog favorites a read: Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, 9 Things Physical Therapists Want Dance Athletes to Know, Body Neutrality, Body Positivity, And Your Fitness Journey

8 Things I Wish I Knew About The Menstrual Cycle As a Young Dancer

I think one of the most frustrating things about growing up is looking back on your childhood and realizing how little you were taught about very important things. For example, there is so much about the menstrual cycle that I wish had been a part of my education.

I mean, because menstruation has previously been relegated to a ‘women’s* topic’ the education many of us received was lacking.

But learning about the menstrual cycle is beneficial for everyone, whether you’re supporting a partner or going through it yourself.

So, here are some things I wish I knew about the menstrual cycle as a young dancer.

The Menstruation Cycle’s “Day 1” is the First Day of your Period

Okay, this might sound basic. But I truly was never officially taught this as a kid, and because the menstrual cycle is a cycle, I never understood if my period was the beginning or the end.

This led to many embarrassing moments when I was surprised by my period simply because I wasn’t given the tools to properly track when my period was coming.

Not Every Cycle is 28 Days

While we’re on the topic of cycle days, another thing I failed to learn about the menstrual cycle, is that not everyone runs on a 28-day cycle.

This is an extremely generalized number. More in-depth data shows that the average is actually anywhere between 21-35 days in length! And even that number is generalized as it’s still normal to have a shorter or longer cycle than that.

What’s more, even amongst a single individual the menstrual cycle can vary up to 8 days from cycle to cycle!

And that brings me to my next point…

Tracking Your Period is About More Than Counting

Because cycle length can fluctuate from cycle to cycle, learning how to track your cycle symptoms can help you better predict exactly when Aunt Flow’s plane will land.

Instead of simply counting and approximating, tracking these symptoms can help you identify how to understand where in your cycle you are: flow, mood, energy levels, headaches, digestion, acne, sex drive, cravings/hunger, stress/anxiety, cervical fluid, cramping/pelvic pain, and breast tenderness.

Over time you’ll recognize patterns like,

“Oh, about 5 days before I bleed, I break out.”

“Man, I feel *spicy* when I’m ovulating and my confidence is through the roof.”

“Wow, I am completely exhausted the day before my period every month.”

“Huh, my cycle actually averages 21-25 days in length. Longer than that should be a red flag to me that something is up.”

Recognizing these patterns can help you not only predict your period but can help you recognize when your body is dysregulated so you can make adjustments.

Monthly Bloating is Normal – It’s Not a Lack of Discipline

There is nothing worse than working hard at fueling your body well, dancing 6 days a week, and still getting that old-fashioned yet heart-breaking note,

“HoLd YoUr TUmMy In.”

Getting a note like that can send any dancer into a spiral. But you should know that most times, it’s not about your weight.

Studies show that the menstrual cycle can cause significant changes in body weight – and most women weigh more during their period than they do during other parts of their cycle. This is due to the fluid retention that occurs throughout the luteal phase.

So don’t start cutting calories or doubling up workouts just yet. Instead, see what happens if you increase your focus on rest and recovery. Odds are, you’re body will return to it’s average state in a few days when your hormones shift.

Losing your Period Is A Red Flag

I’m going to admit something really challenging to you, and this confession may be triggering to people who have struggled with an ED.

When I was younger other dancers would often talk about how the “didn’t get their period” because they “exercised so much.”

Now, I had heard about this before. It was always the girls who were super intense into sports or dance, and when it was discussed it was always because they “were SO active.”

It was also always discussed with nonchalance, as if losing your period was inevitable is you were active enough.

Now, as a young overachiever, this always made me feel like maybe I wasn’t working hard enough.

After all, I competed in four events on the track team (winter and spring season) and I danced 10-12 hours per week, and I rehearsed the school musical 10 hours a week.

How much harder were these girls working than me?

It wasn’t until I was much older that I learned that amenorrhea is a sign of a severe energy deficiency and not something to take lightly.

*If you are struggling with amenorrhea, we recommend seeing a medical doctor or nutritionist who can help you find your body’s ideal energy balance.*

PMS is More Than Just a Bad Attitude

Growing up I thought I didn’t suffer from PMS because I didn’t get mean or crabby once a month…or so I thought.

You see, culture taught me that PMS was associated with, well a word that rhymes with “itchiness.”

But actually, PMS is a scientific phenomenon that can also be referred to as your Luteal phase.

As a quick recap, the luteal phase occurs post-ovulation and ends when your cycle starts over again on day one of your period. As the luteal phase comes to a close, estrogen levels remain low and progesterone levels (if not pregnant) also drop to an all-time low. This dip in both progesterone and estrogen yields low energy and mood for many women.

This doesn’t just lead to being crabby. It also means you might feel more emotionally sensitive. You might cry more easily. Feeling overwhelmed may be more common and you might even experience a dip in self-esteem.

When I was young, I would get very emotional each month around the same time. But instead of offering me support, I was taught that I need to “learn to control my emotions.”

Conceal, don’t feel. If you will.

And this by no means gives women a pass to treat others poorly. But learning that this struggle I had was a biological phenomenon and not a behavioral choice, helped me overcome this sensation of being out of control.

Everything Does Not Suck – You’re Just About to Bleed

Along those lines, taking note of when your mood drops by tracking your mood throughout the month might help you get through some challenging emotions.

Have you ever had those days where you think everyone around you is a complete idiot?

How about a recurring feeling that you will never succeed and should make a complete career shift because why would you choose a career filled with constant rejection where no one appreciates your talent anyway?

Or, maybe, you find that you cycle from feeling on-top-of-the-world-productive to feeling like all you want to do is cocoon on the couch.

Try tracking these moods alongside your cycle. You might find that everything does not, in fact, suck. You’re just about to bleed.

Asking for Help With your Period Isn’t Something to be Ashamed Of

It was September in the 7th grade. I had just moved schools and I had only started my period the previous June. That means I only had three periods to practice changing pads and tampons. And, suddenly, I needed to get through a 7 hour school day successfully timing these changes between classes.

As you can imagine, it did not go well.

I was sitting in my final class of the day and I could feel it, I needed to change things out. But I knew my teacher wouldn’t let me leave class so close to the end of school.

And, even though this was my favorite teacher, I was too embarrassed to pull her aside and tell her why I needed an exception to be made.

Instead, I crossed my legs and squeezed them together. At the end of school, I b-lined it straight to my mom’s car, walking without letting my thighs part. When I got home, I showed my mom my shorts, I had bled through but managed to keep it all hidden.

Now, in case no one has ever told you, everyone has bled through their pants, tights, or costume, at one point and it is nothing to be ashamed of!

But what you should be even less ashamed of is asking for help.

Private topics are private, not shameful.

While periods are a topic often handled privately, they are not a topic that should generate any shame for you.

Asking for help or accommodation because you are menstruating is normal and almost a right of passage! Shout out to every girl in the bathroom who gave me, a stranger, a tampon!

Recap

I hope this list was helpful to anyone new to menstruation or just diving into understanding the menstrual cycle.

Overall, I hope this left you feeling less alone and more empowered to conquer the ebb and flow (pun intended) of your monthly cycle!

If you want more cycle information, check out this blog every Monday in September for a new overview of the cycle. And keep your eyes peeled for a special new program designed with the flow in mind.

*Here at DWL we recognize that not all women menstruate and not all people who menstruate are women. That’s why we feel it is important to educate dancers about this topic so understanding our diverse bodies is no longer gatekept. Instead, we hope this education helps everyone – partners, menstruators, post-menstruators, and everyone in between.*

jumping workout, plyometrics, HIIT for dancers

Working Wednesday: A Jumping Workout

Integrating a jumping workout into your routine is great for boosting cardiovascular health, skyrocketing your heart rate, and of course, training jumps!

Today’s workout will incorporate jumps to wake up those fast-twitch muscle fibers and get your body firing in a short amount of time.

This workout will train your endurance for petite allegro and help you work on building power from your end-range of motion.

Shall we begin?

The Jumping Workout

This jumping workout clocks in around 10-12 minutes in length and leans toward HIIT or plyometric training. It’s a good idea to have a bottle of water nearby and, if you like to be on a mat when you do ab work, grab a mat as well.

You’ll complete the entire circuit before taking a break so pace yourself. It’s also why it’s a good idea to look over the entire jumping workout before you get started – so you’re not losing time reading between exercises.

That said, you have the choice of completing anywhere between 4-6 rounds depending on the level of challenge you need today.

Alternating Split Squat Jumps x6/leg

Kicking off our jumping workout is a brutal one: split squat jumps.

From a standing position, jump into the air and land in a split squat position (bent-knee lunge).

From the bottom of your lunge, jump up and switch legs in the air to land in the same lunge position but on the opposite side.

If your knees aren’t up for this amount of impact, replace the split squat jumps with alternating lunges.

To perform alternating lunges, simply step into a deep lunge then step your legs back together and repeat on the other side.

*No matter the exercise, perform 6 reps per leg (12 total) then immediately move on to the next exercise.*

Frog Hops x10

Think of these brutal jumps as sumo squat jumps.

Ballerinas, we won’t be working in 180 degree turn-out. Instead, set up with your feet just a bit wider than your hips and turned out to about 45 degrees.

Squat down to your lowest depth without losing form and jump straight up as if you’ve been popped out of a toaster!

Your landing from this jump is the prep for your next.

*Perform 10 reps then immediately move on to the next exercise.*

Scissor Crunches x8/side

For a moment in our jumping workout, you get a brief break from jumping around.

Lay on your back, it’s time to get those obliques firing with scissor crunches.

Think of these as the evil step sister to bicycle crunches.

On your back place your hands behind your head. Next, brace your core lifting legs off on inch off the ground.

Twist your left shoulder toward your right leg as you lift the leg straight up into the air.

Lower back down and repeat on the other side.

*Perform 8 reps per side (16 total) then immediately move on to the next exercise.*

Plank Jacks and tuck x12

Alright, back to our regularly scheduled jumping workout.

Flip your body over and put yourself in a plank position on your hands.

To perform a full rep:

Jump your legs out, wider than your shoulders, then jump them back together.

Then, jump your legs up under your chest to your hands and jump them back to the starting position.

This entire sequence is one rep.

*Perform twelve reps then immediately move on to the next exercise.*

Squat hold x30 seconds

Just because this is simple doesn’t mean you can go on autopilot! Pay close attention to your form.

First step, engage your core.

Next, stick your tush backwards as if you are about to sit in a chair.

Keep your chest lifted as you descend and only go as low as you can while keeping your keeps planted and your chest lifted. (If you were wearing a T-shirt with words on it, you should be able to read it.)

Once at your max depth, hold this position for 30 seconds.

*Once time is up, rest for 30 seconds then start the circuit over again. *

Completing the workout

To complete this workout perform anywhere between 4-6 rounds of this jumping workout. And don’t get cocky, it’s harder than it looks!

Want to try another workout from Dancers Who Lift? Give these a try: Training Tip Tuesday: The Palloff Press, Workout Wednesday: The Compound Workout, How to Eat 25 Grams of Fiber and Still Hit your Macros