An effective warm-up for any workout should include five to eight minutes of movement that graduates in intensity, with full range-of-motion movements that are pertinent to the specific workout. A dance warm-up should incorporate neck, shoulder, arm, torso, hip, leg, ankle and foot isolations with gradual movement to prepare the body to move. Dance steps for gradual movement provide an element of fun in the warm-up. Stylize your warm-up by adding a specific dance style to it, such as jazz, ballet, hip-hop, ballroom, latin or country line dancing.
Hip-Hop Body Isolations
Hip-hop dance classes engage every muscle of the body, from the neck down to the toes. To keep the body flexible and strong, a proper hip-hop warm-up will include muscle isolations. Begin with the neck, shaking yes and shaking no, ear to shoulder right and left, looking right and left and genie pushes right and left. Move to the shoulders with shrugs, both shoulders together and then one at a time. Next, move to the torso with rib isolations extending forward, back and to the sides. Follow with hip isolations forward, side, back and side, then smooth it out to a hula-hoop style movement. End with ankle and foot rotations.
Cha-Cha
The cha-cha is a fun Latin step that can be incorporated to any style warm-up. This move is fun and easy enough for anyone to do. To cha-cha, cross your right foot over your left for one count, bring it back to center and lightly stomp right, left, right to the counts one, two, three. Repeat this sequence on your left side. You can follow the cha-cha with any move, or stop it on the cross-over for a quick hip-flexor stretch.
Modern Dance Arms
Adding extra arm movements is a quick and easy way to spice up your current warm-up routine. In modern dance arms, sweep from side to side, using full range-of-motion. Incorporate these arms into a side step by sweeping the right arm in a large circle right, when you step right, and sweeping your left arm in a large circle left, when you step left. After alternating the arms, try sweeping both arms in a circle while stepping to both sides at the same time. This creates a very dramatic dance look without being overly complicated. This movement also is good for warming up the shoulders and arms.
Shimmy and Shake
One fun way to spice up your warm-up is with belly dancing moves. Belly dancing engages the core, is rhythmic and improves posture. Add an upper body shimmy to a basic step touch or forward walk and alternate with hip shakes.
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