Dance is a very effective leg workout because not only is it weight-bearing, it requires tremendous muscular control. That control provides resistance, which is the essential element to a toning routine. While dancing choreography can provide a breathless cardio workout, muscle tone comes from repeating certain movements over and over to induce muscle fatigue. As a bonus, the balance required to remain upright while executing leg movements requires core strength, which will help flatten your abs and improve your posture.
Step 1
Warm up by doing about 10 minutes of light cardio. Dance your favorite choreography, or just take a jog around the neighborhood. This helps get your blood pumping, preparing your muscles for the workout to come.
Step 2
Stand in first position with your heel together and your toes pointed out. Maintain a straight posture, with your abs tucked in, ribcage lifted, shoulders down and butt tucked under. Demi plie by bending your knees out to the side without lifting your heels from the floor. Repeat for four sets of eight. Demi plies work your hamstrings, and help stretch the muscles in preparation for the workout.
Step 3
Do another four sets of eight demi plies, but releve onto your toes in between each one. This move begins strengthening your calves as you continue to strengthen and stretch your hamstrings.
Step 4
Widen your feet into second position and do four sets of eight grand plies. Grand plies are simply deeper versions of demi plies -- your knees should be bent at a 90 degree angle at the bottom of every repetition. Grand plies work your hamstrings and quads.
Step 5
Releve onto your toes in second position and do two more sets of eight grand plies. This continues the work on the hamstrings and quads, but also targets the calves and places emphasis on the head of the quadriceps muscle.
Step 6
Return to first position and do grand battements by raising your leg to hip height and slowly lowering it back down. Keep your toes turned out. Do four sets of eight. Grand battements work the inside of your upper thigh.
Step 7
Arrange your feet in fifth position -- turned out, with the heel of one foot in front of the toes of the other foot. Open your arms out to your sides at shoulder level, and swing your front foot in a side battement, allowing it to land behind your supporting foot in fifth position. Alternate sides for four sets of eight. This move works your outer thighs.
Step 8
Stand with your feet parallel, about shoulder-width apart, knees slightly bent. Straighten one leg and push through the floor with your toes until the hip and heel on that side rise, then lower back down. Alternate sides, gradually increasing speed, for eight sets of eight on each side. This is a type of belly dancing shimmy, which will work your hamstrings and calves.
Tips and Warnings
- Focus on controlling the movements. Just flinging your legs around won't work the muscles. Maintain good posture and turned-out legs unless otherwise noted.
- Do not force your turnout -- it should come from the hip, not the knees or ankles. Turning out from the floor up can cause injury.
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