exercises

for more in-depth information,

please refer to my

dvd

 



wall exercises


1 - ankle extensions ( double ) - done to waltz music


starting position:

hold on to the wall for awareness of vertical body positioning - straighten your body and bring your weight over the balls of your feet


movement:

  1. -lift your heals off the floor as far as possible by pushing the ankles forward and outward

  2. -lower back down


count: up-2-3, hold-2-3, down-2-3, hold-2-3


note: do not change your body position during the exercise and do not shift your body weight away from the front of the feet - perform the exercise slowly



2 - ankle extensions ( single ) - done to waltz music


starting position:

hold on to the wall for awareness of vertical body positioning - straighten your body and bring your weight over the ball of the foot closer to the wall. hold the other leg forward without weight and have the toe pointed.


movement:

  1. -lift your heal off the supporting foot off the floor as far as possible by pushing the ankle forward and outward

  2. -lower back down


count: 3 counts up, 3 count down


note: do not change your body position during the exercise and do not shift your body weight away from the front of the feet- perform the exercise slowly



3 - toe extensions - done to waltz music


starting position:

face the wall - hold on to it for awareness of vertical body positioning - straighten your body and bring your weight over the balls of your feet. rise up until your ankles are completely extended.


movement:

- try to rise up onto your toes as much as you can

  1. -lower back down to starting position

do this on both sides


count: go up and count 1-2-3-4-5-6


note: unless you are very well trained, you will hardly (or not at all) be able to get the balls of your feet off the ground. in this case, the try is the exercise! make sure you do not change the ankle position throughout.



4 - knee flexion ( double ) - done to waltz music


starting position:

hold on to the wall for awareness of vertical body positioning - straighten your body and bring your weight over the balls of your feet.


movement:

  1. -lower slowly into your knees as low as you can, remembering that you have to come back up again using the same speed. allow the heels to come off the floor whenever necessary.

  2. -straighten back up to starting position


count: down-2-3-4-5-6, hold-2-3-4-5-6, up-2-3-4-5-6, hold-2-3-4-5-6


note: make sure your body does not change its vertical position during the whole exercise.



5 - knee flexion ( single ) - done to waltz music


same as exercise 4, but only using one leg, while the other one is held

  1. a)forward

  2. b)sideways

  3. c)backward

  4. d)sideways

  5. e)change sides and repeat all


count: 1 2 3  4 5 6 down 1 2 3 4 5 6 up


note: again, do not allow the body or the extended leg to change in any way while you are lowering and rising.



6 - leg lifts - done to rumba music


starting position:

hold on to the wall for awareness of vertical body positioning - straighten your body and bring your weight over the foot closer to the wall.


movement:

a) straighten the other knee and lift the leg in a locked knee position up as high as you can

  1. -lower back to starting position

  2. b)same thing sideways

  3. c)backward

  4. d)sideways

  5. e)turn around and do the same thing with the other leg


count: 1 2 3 4 up 5 6 7 8 down


note: make sure the body (especially the pelvis) does not change positions during any time of this exercise. you might find out that you cannot lift your leg high at all. that’s ok - your strength will increase in time.



center exercises


7 - turn-outs - done to rumba music


starting position:

wide stance - weight on your heels - knees turned out as far as you can


movement:

  1. -bend your knees as much as you can without changing the directions your knees point

  2. -come back up


count: down-2-3-4, hold-2-3-4, up-2-3-4, hold-2-3-4


note: your body should not change - stay vertical throughout. keep your knees pointing in the same directions your toes point at all times.



8 - back rounds - done to rumba music


starting position:

stand and clasp your hands in front of your shoulders, arms almost straight.


movement:

  1. -pull your shoulders forward as far as you can, allowing your shoulder blades to separate

  2. -pull your shoulder blades back together, thereby moving the shoulders back


count: 1234 forward, 5678  back


note: keep the arms and the rest of the body in the same position - this is an isolation for the shoulder blades.



9 - bends-n-rolls - done to rumba music


starting position:

stand in wide stance, knees turned out, arms in low position


movement:

  1. -bend and reach forward with your arms and your body, bending at the hip joint, creating a ‘table’ look

  2. -round your whole back, starting with your pelvis and allow your arms to drop forward

  3. -roll back up, one vertebrae at a time, until you are back to starting position


count: 1234 leaning forward, 5678 rounding and rolling back up


note: this is a fluid movement and should have your concentration focused on the round movement of the spine



10 - shoulder moves - done to rumba music


starting position:

stand in an upright position, arms to the side


movements:

- roll you shoulders back, up, forward, and down

  1. -repeat opposite direction


count: per direction 8 counts


note: try to go in each direction as far as you can - this is to open up the shoulders and the torso



11 - neck flexers - done to rumba music


starting position: stand upright, arms hanging relaxed on your side


movement:

- take your right ear as close as possible to the right shoulder and hold

  1. -take your left ear as close as possible to the left shoulder

  2. -bring your head forward down as fas as you can

  3. -turn your head to the right

  4. -turn your head to the left

  5. -bring your head forward down (chin to chest) an hold it while you bring your right ear to the right shoulder first, then the left ear to the left shoulder

  6. -turn your head to the right

  7. -turn your head to the left


count: each movement gets its own 8 beats


note: you will feel all kinds of muscle tension along the way - do the exercise as smoothly as possible - no jerky movements



12 - table twister - done to rumba music


starting position: stand in wide stance, knees turned out, straight legs - arms to the side


movements:

  1. -keeping your body straight, bend from the waist as fas as possible in the direction the right knee points (‘table’) - back to starting position

  2. -same thing toward the other knee

  3. -bend your knees, reach with the arms forward, make a ‘table’ forward, then roll up by rounding the back and straightening the knees into starting position. the arms drop down and move back to starting position as you come up.


count: 1234 to the right - 1234 to the left - 1234, 5678 forward and up


note: make sure you keep the back straight during the ‘table’ positions, only to round it for the last movement. the arms stay to the side during the right and left ‘tables’




back to fitnessfordancers page