alternate forms of cardio

Get Your Heart Pumping: 6 Alternate Forms of Cardio That Are Perfect for Dancers

 

As a dancer you’re likely getting all the cardio you need in addition to your training schedule. But sometimes rehearsals and auditions are light or you want to mix it up. And let’s face it, dancing shouldn’t be our only form of cardio. That’s why it’s important to find alternate forms of cardio you enjoy!  

Now, dancers can be cardio junkies. We love the instant gratification of the post cardio exhaustion.  

You know what I mean, you just *feel* like you’ve worked HARD. And that feels good!

But we need to remember that as active dancers and humans, we need to balance how much stress we put our bodies under. 

So, this list of alternate forms of cardio is not meant to challenge you to do it all.

Rather, it’s meant to give you other options of cardio when dancing may not be at the forefront of your schedule.

Let’s dive in shall we? 

 

Running

Okay, I know what you’re thinking. 

“I thought running was bad for dancers.”

Well, surprise surprise! Running is actually a great form of cardio for dancers. 

Running improves aerobic capacity and endurance, increases bone density which prevents injury, and it’s completely *free*. 

They key is to start slow and be intentional about your form. Ensure that you’re not just pushing off of your rear/mid-foot, and your knees are tracking over your middle toes. 

Now, if you’re thinking, “I hate running.” Never fear, we have many more alternate forms of cardio on the docket!

 

Rowing: 

Rowing is, an excellent alternate form of cardio shown to significantly increase heart health. 

The best part about rowing is it not only gives you all the benefits of typical cardiovascular exercise, but it is a full-body workout with anaerobic benefits as well! 

Rowing is the perfect blend of strength training and cardio. Bonus? It’s a nice break for your joints too!

 

Shadow boxing: 

Did you know that shadow boxing is so effective at improving cardio health that it can be used to help people who suffer from pulmonary disease? Studies have shown that  shadowboxing can increase metabolic rate, decrease resting heart rate, and even build muscle!

It might seem silly at first, but let me tell you, punching the air is FUN! 

Get out your aggression and live out your Rocky Balboa dreams while also getting an excellent cardio blast. 

 

Walking: 

Studies have shown that getting around 7,000 steps per day lower the risk of death by 50-70% when compared to those who took fewer steps. They’ve also shown that people who walk often gain less weight over their lifetime!

Now, we know that weight is not the only marker of health. However, if walking can aid your body composition goals without adding additional stress to the body? Well, WAHOO! 

Unlike any of the other alternate forms of cardio listed here, walking is an excelled tool for stress management  and supporting mental health.

We love to see our dancers going on daily walks, getting their vitamin D, connecting with nature,  and clearing their minds. The cardiovasculare benefit? That’s just the cherry on top! 

 

Circuit training: 

Where are my HIIT junkies? 

Yes, circuit training is an excellent form of cardio! Like rowing there is often a strength training component in circuit training. 

While bodyweight circuits are an excellent and safe form of cardio and strength training, be careful if you start to add any resistance. Because you’re moving quickly, it’s important to make sure that your form is correct to prevent and injuries. 

Additionally, be intentional about making sure the exercises you’re doing in your circuit are varied in comparison to your weight lifting exercises.

Variety is the body’s best friend when it comes to a balanced workout regimen!

Stair Stepping:

Like walking this might sound boring at the jump. But be warned, stair stepping is NOT for the feint of heart. 

This study showed that, stair climbing is actually a suitable alternative to running! Showing just a 4% difference in aerobic capacity between runners and stair climbers. 

What’s more, stair climbing is a great way to strengthen your legs and glutes!

Which Will You Choose?

Any of these cardio workouts are an excellent supplement to your routine. 

And by no means are these the ONLY forms of cardio suitable for dancers. They just happen to be a few of our favorites!

So which one will you be trying today? Are you a classic runner, or will you be fighting your enemies while shadowboxing?

Let us know! Or even better, call a friend and invite them to try it with you!

No matter what, get out there a move your body. I promise you won’t regret it. 

 

 

Want more inspiration to move your body? Check out these blogs: Leaping For Joy: A Dancer’s Guide on How to Jump Higher, Six Steps to Perfect Push-ups!, Ready to Turn Heads?: Here’s How to Do a Pirouette

 

resistance training results, conditioning workouts for dancers

Hear From DWL’s Body Mechanics: Real Resistance Training Results from Dancers Just Like You

Resistance training for dancers has been a misunderstood topic for decades. And, finally, it seems that dancers are learning that resistance training results in more control, higher extensions, higher jumps, safer landings, and endless turns. 

Dancers Who Lift has been here for dancers since day one. But, like the industry, we’ve grown and evolved. The Body Mechanics program not only trains strong dancers, but empowers them with invaluable knowledge about their bodies. 

In previous blogs we talked about who Body Mechanics is for and what Body Mechanics entails.

But today we thought we’d let you hear it straight from the dancers’ mouths!

 

We know the Body Mechanics resistance training results speak for themselves, so we thought we’d let them!

So, without further ado, lets hear what they have to say.  

 

Amelia Foreman has been part of the Dancer’s Who Lift crew since 2019 and she says that DWL had a huge impact on her working professionally post COVID: 

“Thankfully, through the 2020 shut down, DWL was there with workouts to keep me strong through the lockdown. After that I danced in a ballet company for a year and did DWL workouts four days a week and it was the strongest I ever felt in my dancing. Now I am currently dancing with a modern dance company that does a lot of Pilobolus like non-traditional partnering. And I have finally gotten back in the gym more consistently.  Thankfully DWL has always been there to cheer me on, to keep me strong and feel great in my body!”

 

Claire Peoples loves how effortless it is to incorporate the program into her fitness routine:

“Being a professional dancer with another full time job, it can be very hard to figure out how to cross train! I had been taking a lot of group fitness classes at my gym but I didn’t feel like they were helping me. Those classes can help the average person with strength, but it doesn’t mean they will help a dancer’s technique! DWL has really helped me since I started a few months ago. I love how the workouts are laid out for me and I can follow the exercises on my fitness watch. Amber and the trainer’s technique videos also really help me to know that I am doing the exercises correctly.”

 

 

personal training for dancers,online personal training, resistance training for dancers

 

 

Out of all the resistance training results seen from Body Mechanics, feeling strong and secure in your dancing is one of our favorite . 

We attribute it to our highly specialized trainers who focus on the why behind the exercises they program. 

Jessica Townshend spoke to this a bit when we asked her about her resistance training results.

“I joined DWL because I’m a dancer (my main hobby and my self care release from my job as a therapist).  I’d been looking for real cross-training for dancers because I was frustrated by my limitations and knew there had to be ways to improve that weren’t just running routines and practicing turns over and over and over and over again.  DWL is where I found what I’d been craving!  A way to truly develop the muscles I needed to develop and a mindset about weightlifting that I’d never had before.  Body Mechanics explains the exercises in ways that make sense to my dancer brain.  Since I started, I’ve noticed so many improvements.  Last June, I had to do a double on stage with no real prep or way to build momentum.  It was on what I’ve called my “bad side”/”bad leg” and I freaking NAILED IT!  While I was on stage, I had a moment of worry, but then I executed that jazz double pirouette and kept right on dancing!  Not even a moment of hesitation…My kicks are getting higher!  My turns are more solid.  I can finally feel all the muscles I need to feel to truly pull my shoulder blades down and back.  Things that PT told me to do but I couldn’t, I’ve finally learned through DWL and Body Mechanics.”

 

Sara Edwards listed how different her dancing felt as one of the resistance training results she’s seen since joining Body Mechanics:

“Recently, I went back to ballet classes after two years off; I was so surprised at how strong I was, and how powerful my movements were! I definitely feel stronger, both mentally and physically, and I’m eager to tackle my next dance class!”

Something all of our Body Mechanics had in common was their appreciation for the flexibility within the Body Mechanics program. 

“I have absolutely nothing but praise for this program! I was unsure of how to spend my time off between [cruise] contracts so decided to give Body Mechanics a try. It allowed me the flexibility to rest, but to also build for my upcoming contract. I got back into my shows onboard with ease and felt even better than the contract before! I find now, I have better stamina and more power behind my dancing which has been the absolute most exciting feeling.” – Annie Dauzat

 

“Mel’s encouragement has helped me face those challenges!  Now I can lift enough weight that my parents are impressed when we go to the gym together!  I’m starting to get biceps I can flex!  And what’s even better is that if life is kicking my butt it my body isn’t in the right place to do certain exercises, Body Mechanics gives me options for body weight exercises and Mel is super encouraging about listening to my body and taking a break when needed.  The program is always there for me to come back to and skate brings new challenges.  I’m honestly SO glad I discovered DWL.  Now I can hold my own on stage with fellow dancers who are in performing companies and am even getting encouraged to try out for one of those performing companies.  DWL and Body Mechanics make working out and cross training make sense!  And they make it easy because I don’t have to guess at the exercises I should do.  I highly recommend Body Mechanics for anyone and everyone considering trying DWL!!” – Jessica Townshend

 

“I’ve been a Body Mechanics member for a while now and I can say it’s one of the best choices I’ve made for myself as dancer, and as a human being! I love the programming and how flexible and varied it is. My life is very busy, so I don’t always have time to get to the gym, but the programs organized perfectly for both the gym and home, so I never miss out!” – Sarah Edwards

What’s the most surprising of all the resistance training results seen by our Body Mechanics?

Community. 

Each of our Body Mechanics interviewed about this resistance training program for dancers spoke about how impactful having a community of dancers working toward the same goal was.

“It’s also so nice to be a part of a community of dancers who are in all different parts of life, but committed to the same goals. The workouts are great, their knowledge is unmatched and the support is so refreshing.” – Annie Dauzat 

 

 “I love how I get to chat with other people about milestones and get guidance from all the coaches.”  – Jessica Townshend

 

“I love how I get to chat with other people about milestones and get guidance from all the coaches.” – Sarah Edwards

 

Let’s Wrap it Up

There are so many resistance training results dancers will benefit from, whether they lift weights with DWL or not. 

But what sets Dancers Who Lift and Body Mechanics apart (aside from coaches, CEOs, and Administrators who are professional dancers themselves) is the unbreakable, unshakable encouragement found in the Dancers Who Lift community. 

The access to the private chat thread  and Facebook group of fellow dancers in the Body Mechanics program is invaluable. This thread has been known to help non-cooks hack meal prepping, support chronic over-trainers learn to rest, and even help people find sublets or doctors in their area!

If you’re thinking about joining Body Mechanics, or one of the other DWL programs, but you’re still not sure, just shoot us a DM on instagram @dancerswholift, or send us an email at dancerswholift@gmail.com. We are always happy to answer questions, concerns, and point you in a direction that we think will be benefit you. 

We hope to hear from you soon!

Want to do some more research first? 

Check out these free workouts, training tips and more from the Dancers Who Lift Blog: 10 Exercises For Dancers That Will Transform Your Technque, Leg Day: Perform At Your Own Risk, The Secret to Warming Up for Dance Auditions… The Right Way!

plantar fasciitis

What Not to Do With Plantar Fasciitis: Expert Advice for Dancers

Plantar Fasciitis is a common overuse injury among dancers. And it’s no surprise as tight calf muscles, high arches, and unsupportive shoes are often the culprits of this type of foot pain. (I’m looking at you ballet flats.)  That’s why it’s so important to learn what not to do with plantar fasciitis; so you can get back on your feet and dancing in no time!

 

Don’t keep going–Take time to rest!

When discussing what not to do with plantar fasciitis, the most important thing you must learn is to take time to rest. 

Dancers are very good at working through pain. However, since plantar fasciitis tends to be an overuse injury, “working through the pain” will only make the injury worse. 

Observing a period of rest (no, not just one icing session, a couple hours 👀) and icing the foot within that period will get the inflammation under control enough to begin some PT. 

But if you keep dancing, that inflammation will only increase causing more pain and requiring a longer rest period to decrease that inflammation. 

 

 

weight lifting for dancers personal training

 

 

 

Don’t wear high heels; Don’t wear zero drop sneakers. 

Footwear is a big contributor to plantar fasciitis pain. So reconsidering what fashions you’re sporting is a big part of learning what not to do with plantar fasciitis.

High heels require a lot of your arches. And, because the inflamed tissues associated with plantar fasciitis run right through your arches, putting undue pressure on them is not ideal. So, while you’re recovering, opt for flats instead. 

Now this might be surprising, but due to the heel pressure associated with plantar fasciitis, zero drop shoes can actually exacerbate the pain experienced in the heel. 

The sweet spot for alleviating pain from plantar fasciitis is a slight elevations of the heel (3cm or less). This relieves the pressure on the heel without pushing that pressure elsewhere. 

 

Don’t stand or sit with your foot in same position for too long:

Standing for long periods of time keep your heel in what’s called “dorsiflexion” (a flexed foot). 

Take a look at this image:

plantar fasciitis

This is the position your foot is in when sitting or standing on your feet. You can see how keeping your feet in this position for long periods of time could trigger some pain in that inflamed tissue. 

Bottom line? Take breaks from standing and sitting with your feet in the same position. During these breaks take time to work through pointing and flexing your foot, working through your PT stretches, and icing. 

 

Don’t skip your stretches: 

If you rest without consciously taking time to do your stretches, you’re likely going to flare up again once you return to exercising at your normal level. These stretches help to create more ankle mobility and release the tight muscles in the underside of your foot. 

These exercises should become a staple in not only your PT but preparation for classes, rehearsals, and shows!

While painful, luckily plantar fasciitis can largely be managed with PT and rest, meaning you’ll be back out dancing like a fool in no time! 

 

Did you find any of these tips helpful? Give us a follow @dancerswholift on Instagram and give this interview with Coach Amber in Dance Magazine about Plantar Fasciitis.

 

Is Your Gift Giving En Pointe?: The Best Gifts for Dancers

Finding the perfect gift for the dancer in your life can be a challenge. Dancers do so much that choosing gifts for dancers can be a little overwhelming. 

Do you lean into their cross-training routine and get them the best weightlifting accessories? 

Do you help them step up their audition outfits and get them some fierce matching sets? 

Or do you support their self-care routine by making a little home spa kit for tough auditions and long rehearsal days?

Well, we’ve got a guide to the very best gifts for dancers this season to help you narrow down your search. 

So let’s get started! Those presents aren’t going to wrap themselves!

Mindfulness:

If your dancer wants to start journaling or already loves it, contributing to her mindfulness routine is a great gift!

The Daily Stoic is a lovely book with 366 guided meditations focused on building wisdom, encouraging perseverance, and helping the reader embrace the art of living. This is perfect for someone who values the wisdom of great leaders. Chock full of translations from Marcus Aurelius, Seneca, and so many more, this book has daily quotations from history’s greats accompanied by historical anecdotes and commentaries. Even better, the hard copy of this book is only $16.81, making this thoughtful gift a great bargain for givers on a budget!

This Gratitude Journal is one of the best gifts for dancers heading into a busy audition season. The Mayo Clinic says that practicing daily gratitude can not only improve sleep, mood, and immunity but can decrease depression, anxiety, and chronic pain. This journal will take five minutes at the start of the day and at the end of the day, which keeps us focused on the good in our days–something that can be challenging for a dancer during a full season of auditions!

The Five Minute Journal is probably one of the best-known mindfulness journals on this list. And it’s one of the most perfect gifts for dancers who are just beginning their journaling journey. As its name implies takes just five minutes out of the day and has prompts to help you get the juices flowing!

 

Self-Care & Muscle Recovery: 

Something a lot of dancers have a hard time with is giving themselves ample time for rest and recovery. Gifts for dancers focused on these things are a great way to support your dancer.

 

 The Bed buddy heating/cooling neck wrap is an excellent gift for any athlete, but especially those who suffer from DOMS or struggle with hyper-mobile joints. This heating and cooling pad can be used on your neck, back, or any joints that need a little extra love after a tough workout, rehearsal, or audition. 

 

We have now entered into the “accessories needed for spa showers and baths.” This is the elite category of self-care for dancers. 

My suggestion? Make a sweet “recovery basket” chock full of these recovery-focused oils, sprays, and salts. Add in a pair of cozy socks and a deliciously scented candle and you’re set to impress.

Not everyone is a bath person, but that doesn’t mean you can’t get great gifts for dancers to use in the shower!

These shower steamers are a great way to amp up any shower. Simply choose the scent your dancer would like the most (we recommend lavender for relaxation and eucalyptus for energizing!) Then pop them in the bottom of the shower. As the hot water hits these, they will release aromatherapy steam that will leave your dancers feeling like they’re in a high-end spa! 

 

Wanting something a bit more immediate? Try this eucalyptus shower spray! Simply spray this into the shower stream while you wait for the water to heat up and enjoy filling your bathroom with a luxuriously scented steam. Trust me, this spray will have your dancer dreaming about their next shower.

 

 

personal training for dancers

 

 

 
Is your dancer more of a bath person after a long rehearsal?

If so, these lavender epsom salts will be a game changer. Not only will the lavender help with relaxation, but Epsom salts are also great for muscle recovery and magnesium absorption, ensuring a good night’s rest post-soak!

 

Speaking of Epsom salts, this Epsom salt foot mask is a game changer. Dancers are shoving their feet into all sorts of shoes all day. Yet a lot of dancers feel a pedicure is a waste of money because “it’ll just get ruined.” But that doesn’t mean our feet don’t need pampering! This foot mask solves that problem and forces them into a much-needed sit-down!

 

Whether your dancer is a bath or shower person, they definitely need this Pure Magnesium Oil Spray. Magnesium helps to strengthen bones and improve muscle contraction, and heart health. Magnesium is also linked to better sleep and a decrease in migraines. So, a post-shower/bath lathering of magnesium oil is only going to do good things for your dancer.

 

Last on our list of self-care gifts for dancers is this acupuncture mat. This, easy to store, mat stimulates circulation and releases endorphins for pain relief and muscle relaxation. Dancers can lay on this while reading, watching TV, or even during a meditation session!

 

Fashion:

No list of gifts for dancers would be complete without some fashion essentials! 

 

It’s no secret that any good gym session stars with cute gear– look good, feel good, do good…right? These biker shorts from CRZ Yoga are the perfect look for leg day with just enough coverage to keep you comfy at the gym without becoming frumpy. Our trainers and Dancers Who Lift love this brand in general, so anything from CRZ is sure to be a win!

 

If you’re looking to amp up the audition wardrobe or make your dancer feel like a baddie at the gym, definitely check out these workout sets from ABOCIW. With the price of leotards, tights, LaDuca’s, dance bags, etc., buying a full set can be a real luxury. Why not treat your dancer by picking out a few? At $37.99 per set, it’s a steal!

A fan of dupes? Check out this crop from The Gym People. Just as soft and functional as it’s name brand counterpart without the price tag!

Want something with more pizazz? Give this go to audition top a try!

 

Gym Accessories:

Dancers Who Lift, obviously lift weights! This next list is all about gifts for dancers who love a good workout!

For our dancers who lift, we have this self-locking weightlifting belt that is sure to help your dancer hit PRs all session long without straining their back. (A big win for dancers who are training while working in a show!) 

 

Speaking of PRs, it’s no secret dancers have strong legs, but sometimes we need a little extra help with our grip strength!  For dancers wanting to lift heavier before their grip catches up, these wrist straps for weight-lifting are the answer!

 

Is your dancer feeling self-conscious about calloused hands when partnering? Get them these  Weight  Lifting Gloves with Full Palm Protection to keep their hands smooth and rip-free for comfortable partnering sessions! Still feeling the burn? Throw in this mess-free liquid chalk  to keep that grip working strong!

 

Is your dancer struggling with bruising from barbells?

Add this colorful squat pad to protect your dancer’s shoulders and hips from heavy lifts!

If your dancer wants to expand what they can do in the gym, these ankle/wrist cuffs are a great way to expand how they use the machines in any gym!

 

The best gifts for dancers on tour are resistance bands. If you combine these resistance bands and these resistance loop exercise bands, your dancer will be set to maintain their resistance training on the road without adding much weight to their bag! From physical therapy to workouts each of these bands will serve a different purpose for a dancer on the go!

 

Protein Hacks:

One of the most challenging parts of maintaining a strong, healthy body for dancing is consuming enough protein. That’s why we’ve included our favorite proteins in this list of gifts for dancers.  

 

Starting us off strong is Isopure Protein Lemonade! This protein isolate dissolves into a drink similar to Gatorade or Crystal Lite, making it easier to drink throughout rehearsals than a thick protein shake.  This protein is excellent for a hot day or when you’re looking to hydrate and get your protein in at the same time!

 

Bedtime Hot Coco is my favorite protein hack! Aside from being seasonally delightful, this protein hot coco from Pure Protein is packed with zinc and other minerals that help the body relax. prepping your dancer for a restful sleep. And with ten grams of protein and minimal carbs, it’s the perfect post-dinner dessert! Make a warm cup thirty minutes before bedtime and enjoy the protein boost and a good night’s sleep. 

 

Last on our master list of gifts for dancers is this Promix Shaker Bottle does not require a metal agitator, making this the *perfect* shaker bottle for any performer. 

 

No more careful sips backstage trying not to make the metal ball clatter. No more carrying around a shaker and a water bottle. When you’re done with your protein rinse, and refill without the worry of being noisy backstage. Want to have your pre-workout backstage? No worries there!

Bonus? This shaker is stainless steel, which makes it easy to wash and staves off that yucky protein powder stink that tends to get stuck in plastic.

So which gift will you be giving this year?

My suggestion? Make a “Bourreé Basket!”

You know, like a “Boo Basket” but make it DANCE! 

Buy a good quality dance bag, like this one, and pack it chock full of goodies from the list above, or with your own gift ideas!

No matter what you choose to gift your dancer this year, happy dancing and happy shopping!

outcome goals, goal setting, achieving goals

Performance vs Outcome Goals: The Role of Each in Productive Goal Setting

Goal setting is a tool people have been using to achieve hard things for a long time. But as more and more studies about goal setting are released, the more types of goals there are to learn about. Today we’ll be talking about Outcome Goals and Performance Goals and why we need both of them. 

 

First things first, let’s take a look at some working definitions.

 

Outcome Goal: 

Outcome goals focus on the final point of an event. For example: winning a game or booking a job. These goals depend on not only how you perform, but how those around you perform, or (in the case of booking a job) what casting has in mind. 

You can perform to the best of your ability and still may not achieve your outcome goal. That’s why it is so important to have other goals that support this goal to help keep you focused. 

 

Performance Goal:

Performance goals do outline the end product of a performance, but they are mostly focused around personal acheivements and therefore compared to previous performances. 

 

For example: Consistently nailing a triple pirouette with a clean landing. Or, achieving higher extensions and easier kicks.

 

These goals are generally a bit more flexible and within your control. Bonus, statistically speaking, these types of goals are associated with less anxiety and greater performance when compared to outcome goals. 

 

 

personal training for dancers

 

 

So, practically speaking:

You may have an outcome goal of being cast in “A Chorus Line.” 

You might then have a performance goal of nailing the turn combo in the audition combo. 

 

Now, there is a third type of goal called a Process Goal that can help us achieve performance goals.

Process goals are focused on improving the strategy, form, and anything else needed to achieve performance goals. 

 

So, using our earlier example. If you’re performance goal is to nail that turn combo, a process goal may be working on maintaining a stable and neutral spine in a forced-arch-passé. 

 

As you can see, each of these types of goals work together to help you acheive your desired outcome goals. Keeping this in mind when you are goal-setting will only help you on your journey.

 

Now, if you really want to start achieving your goals write them down. 

Studies have shown that people who write down their goals were 33% more successful in achieving them than those who only set goals in their heads. 

Want to take it a step further? More studies have shown that 76% of participants who not only wrote down their goals (all three types), but also provided weekly progress updates to a friend, successfully achieved their goals. 

 

This shows the importance of accountability in goal setting. Having someone you trust to report your progress to is an incredible motivator. This person is not only there to be reported to, but also to encourage you when the work toward your goals starts to feel long and arduous. 

 

 

A Challenge for You…

Take a moment right now and write down two of your outcome goals. 

Now, write down one or two performance goals that might help you reach those outcome goals. 

Next, write down two or three process goals  that will help you acheive your performance goals. 

Finally, (and this is the hardest part) write down someone you trust to be accountable to each week.  Make sure you ask them if they are able to be this person for you. 

 

Having trouble with the last one? If you’re a member of Dancers Who Lift, ask your trainer if they can be that person for you and add it to your weekly check-in. 

 

Not a member of Dancer’s Who Lift, but don’t have anyone to be your accountability buddy? Reach out to us at info@dancerswholift.com or on instagram or Tiktok @dancerswholift. If we aren’t able to help, we’d love to connect you with someone who can!  

Ready to dive right into accountability? Check out our Body Mechanics program. Not only will you have access to trainers for accountability, but also the entire Dancers Who Lift community of dancers working together to reach their individual goals. 

  

how to get your splits

Making a Split Decision: Tips and Tricks on How to Get Your Splits

If you’re not naturally flexible as a young dancer, learning how to get your splits can be a frustrating process. Unlike learning how to pirouette or tendu, learning how to get your splits requires that you do a great deal of mobility work prior to attempting the move. 

 

What’s more, there is tons of misinformation out there about the best ways to achieve this goal. 

How many of you have done a wall split? 

 

What about laying on your back in a straddle with ankle weights on? 

 

Or, for my over split attempters, how many of you have hung out with your front or back leg up on a stack of books?

 

Don’t feel badly! A lot of us have been the victims of inadequate stretching techniques. And that’s exactly what they are, stretching techniques.

how to get your splits

 
Do they work?

Well, let’s just say they do help extend your flexibility, but they do very little for mobility. 

 

What’s the difference? Check out this quick read for a full explanation. 

 

But on the basic level, flexibility is how far a muscle group can passively lengthen (think laying on your back and pulling your leg to your face). While mobility is the degree to which a joint can move through its range of motion without influence of an outside force (your arms) or momentum (battement momentum). 

 

The difference between these two is why many dancers are able to stretch their legs up to their ears, but when it’s time for adagio they’re left yearning for that extra 20-40% of extension. 

 

What does all of this have to do with getting your splits?

I’m so glad you asked!

 

The splits are something dancers use both to increase their flexibility and as a position utilizied in choreography. So learning how to get your splits is important. 

 

But wouldn’t it be great if learning how to get your splits, also involved increasing your mobility as well as your flexibility?

 

Working through your splits with dynamic stretching will not only increase your flexibility but it will also build strength through your end range of motion, increasing the control you will have working through that position. 

 

Using this dynamic flow as a part of your warm-up will help increase your range of motion while enhancing your muscle force. Unfortunately, just sitting in your splits before an audition, could actually decrease the amount of power and control you might have when it’s time to dance. 

 

Adding dynamic stretching into your toolkit as a dancer will certainly transform your end range of motion mobility. 

 

This dynamic stretching flow is an excellent tool used for how to get your splits. 

 

Let’s dive in!

 

  • Good Mornings

Good mornings are an excellent way to simply wake up the hip joint. 

 

Stand with your feel hip width apart, knees soft. Lengthen your spine, bracing your abdominals. Then, slowly, hinge your hips backward while maintaining a flat back position. Continue to hinge until you feel a stretch in the backs of your legs. Push the hips forward to return to your starting position. Repeat 5-8 reps.

 

  • Hamstring hinge 

These hamstring hinges will not only test your stability, but they are a great way to increase  your hamstring range of motion!

 

Stand with your feet together and extend one leg out in front of you with your foot flexed. Lengthen your spine, bracing your abdominals. 

Bend your standing leg as you ing your hips backward, sweeping the floor with your arms as they reach down to the ground, then out toward your extended leg. 

The end of the sweep should return you to a standing position. 

 

Repeat 6-8 reps. 

 

  • Kneeling hip tuck

This one never ceases to surprise me. (If you have cranky knees, grab a pillow or towel to use as a cushion)

 

Take a knee as if you are about to be knighted! Place your hands on your hips and lengthen your spine. Gently tuck your pelvis, as if you are trying to pull your hip bones toward your belly button. Slowly, extend, returning to a neutral position. 

 

Repeat this for 6-8 reps. 

 

  • Kneeling hamstring slide with hip hinge

For the kneeling hamstring slide, you may want to place your hand on a coffee table or yoga block for added stability. 

 

In the same kneeling position as the kneeling hip tuck, extend your front leg straight with your foot flexed.

 

Now,  imagine there are headlights on your hip bones, throughout this exercise, you want to ensure your headlights are both facing forward. 

 

With one hand resting on a yoga block or table, place the other on your hip. 

 

Keeping your spine tall push your hips forward and slide the leg out until you feel a gentle stretch. Then, keeping your spine long and abs braced, pull your hips back. This should put you into a pseudo child’s pose position with your front leg still extended. 

 

Then, slowly return to your starting position. 

 

Repeat this for 8-10 reps, getting deeper into your extension each rep.

 

  • Kneeling hamstring slide

This is almost exactly the same as the previous exercise with one main difference. For this move instead of hinging into an extended childs pose at the base of your extension, you will instead engage your  glutes, abductors, and adductors and slide back up in your starting position. 

 

Engaging your abdominals will help you immensely when working through this move!

 

Repeat until you slide all the way into your full split. (Do not try and reverse slide out of a full split! That’s a trick for another day!)

 

  • Repeat entire flow on opposite side

Now that you’ve opened up one side, it’s time to repeat the entire flow on the other side!

So, give this a try and let us know how it goes! Did it help you get your splits? Did it get you deeper into your splits than before? Did you notice a difference in your range of motion in class? Tell us all about it in the comments We want to celebrate your wins with you!

 

Tag us in the flow @dancerswholift on instagram or Tiktok!