Every woman wants to look and feel like a dancer. We all wonder how dancers get tone and definition without lifting a weight. You may not want to be in the next round of "Swan Lake," but sure it will feel great to look like look like the starlets on "Dancing with Stars."
We all want long, lean muscles and toned triceps, so how do I find that body without going to a dance class. No problem! You can look and train like a dancer right in your own home, without a gym membership. There are three key factors that you can incorporate into your fitness program to create a long streamlined look of a dancer. This concept is the reason why so many women are flocking to yoga, Pilates, barre work and fusion classes. It is essentially like going back to basics. Yoga, Pilates and dance have been around for centuries yet has become the "hip exercise." No equipment necessary, just your mind and your muscles.
Step 1
Work the muscle in an eccentric contraction. The eccentric contraction is the lengthening part of the muscle. Most strength and conditioning moves are based on the concentric contraction or shortening of the muscle. The result is a short, tighter muscle. For example, a squat versus a plie: The squat focuses more on the shortening of the muscle and the plie focuses on the lengthening of the muscle. Both exercises are beneficial and add strength and definition, but in two different ways.
Step 2
Work the smaller supporting muscles that can't be hit in a weight room. These exercises are very similar to what a dancer would consider barre work. Barre work can be very specific, or just simple standing or side lying leg lifts. We have many small muscle groups pinpointed in the lower body that can be worked with high repetition and no weight at all. Working the smaller muscle groups can improve the shape of the glutes or outer thigh, and we all like that.
Step 3
The third important factor is stretching the muscle right after it is worked. This can be a combination of yoga poses or basic stretching held for at least 30 to 60 seconds after the deep muscle conditioning has been performed. It takes the mind at least 30 to 60 seconds in order for the muscle to release. The important factor about stretching is that if you take a muscle to the point of fatigue and then you specifically open it up and stretch it. This creates a longer leaner muscle. It also allows other muscles not to compensate. For example, when one has tight hip flexors, the quadriceps take too much stress and therefore can become overworked and build the quadriceps. We always forget to stretch, or better yet, we have no time to stretch. Just call it strength with length, it is a time to open up the muscle and also a time to calm the mind and relax. Think about this as a treat to yourself after a hard workout.
Enjoy the dancer in you and we might just see you next season on "Dancing with the Stars!"
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