Total Gym is a cable and pulley-based exercise system designed for the home fitness and the group exercise market. This equipment facilitates exercises for all parts of the body. Many of the Total Gym exercises work the body as a total unit, providing effective functional exercise for dancers. In fact, "Dancing With the Stars" performer Anna Trebunskaya, and ballroom dancer Lee Stover believe that Total Gym enhances their performance skills.
Total Gym Pilates
The Total Gym resembles and works in a manner similar to the Pilates reformer, which was developed by Joseph Pilates to help dancers improve their strength and flexibility. The foot work series is an example. Pilates created this series to help dancers strengthen the muscles of their feet. Lie supine with your knees bent and your toes against the foot bar. As you straighten your legs, press your heels towards the floor. Perform 20 repetitions. As you gain strength, perform the exercise with one leg at a time.
Dynamic Plies
The plie is a primary dance move, which involves standing with your feet turned out, and bending your knees without flexing your spine. The exercise that the Total Gym manual called the turned out squat is actually a plie. Practicing the plie on the Total Gym has distinct benefits for dancers. The gliding platform supports your back as you bend your knees, prohibiting you from bending forward at the waist. Total Gym equipment also supports plyometric exercises, which strengthen a dancer's legs for jumping. The plyometric plie begins with your feet against the foot board, but as the legs extend, your feet move away from the board with a jumping movement.
Active Flexibility
Dancers require increased range of motion, but their flexibility must be active rather than static. This means that the dancer must exhibit increased flexibility while he is moving, not when he is simply holding a stretch. Ballroom dancer and Pilates instructor Lee Stover demonstrates a Total Gym exercise for active hamstring flexibility. Lie supine with your legs extended, and attach the cable to one ankle. As you raise the working leg toward your chest, the platform will glide forward and assist your range of motion. Lower the leg with control. Perform 10 repetitions on each leg.
Rotary Movement
Rotary movement is important in dance technique, especially for those who specialize in jazz, or the spiral movements that characterize the Martha Graham technique. The Total Gym side exercises strengthen the oblique muscles, which rotate the torso while increasing upper torso flexibility. Sit upright on the glide board, with your left hip parallel to the cables. Extend your legs along the floor in front of you. Hold the cables with both hands, with your elbows slightly bent, in a dancer's "port de bras" position. Begin by facing the cables. Then, rotate your upper torso to the right. Unwind to the starting position with control. Perform 15 repetitions on each side.
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