Dancing is an athletic art that requires a great deal of balance to master successfully. Dancing in and of itself is an exercise in stability. Your center of gravity is constantly shifting and your core strength is tested. Through the art form, you develop a great deal of focus, strength and flexibility. As you improve as a dancer, your balance is constantly challenged as you are expected to complete more difficult steps, often with directional and weight changes. You can improve your balance by adding specific balance exercises to your regular dance training.
Train your Brain
Step 1
Close your eyes and tilt your head side to side. Then, tilt your head up and down. Perform each exercise for 20 to 30 seconds.
Step 2
Releve, or rise up onto your toes, as high as you can, while keeping your eyes closed. Maintain a neutral spine and perfect body alignment and feel the movement as you slowly rise up and lower back down. Repeat for 20 to 30 seconds.
Step 3
Pick a spot at eye-level. Keep your eyes focused on this spot as you turn slowly across the room toward it. As you whip your head to rotate, practice refocusing on your spot. Repeat the turns until you arrive at your spot.
Train your Muscles
Step 1
Increase strength in your ankles with a resistance band. Sit on the floor, feet straight in front of you, and wrap the band across the bottom of your feet. Hold each end of the band and while keeping your knees straight, point and flex your toes. Pull the band just enough that pointing your feet is challenging. Perform this exercise for 15 to 20 repetitions.
Step 2
Perform releves by rising up onto the toes of one foot. Place one foot on the ground -- this is your supporting leg. Bend the other leg placing your foot by your knee of your supporting leg. Slowly rise up and down while remaining steady. Perform this exercise on each side for 15 to 20 repetitions.
Step 3
Strengthen your core by performing crunches on an exercise ball. Perform three sets of 15 to 20 repetitions. Strengthening your core muscles will make it easier to adapt to shift changes in your center of gravity. With strong muscles, a strong core and correct frame of mind, you will improve your dancing balance.
Tips and Warnings
- For standing exercises, hold onto a ballet barre for extra support and take your hands off the barre as you feel more confident.
- To prevent falls while performing exercises with your eyes closed, have a barre available to hold on to. If you chronically become sick or nauseated while performing these exercises, seek the advice of a physician to rule out medical issues.
Things You'll Need
- Ballet barre
- Exercise ball
- Resistance band
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