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Flexibility, strength, and balance --- these are some of the qualities that every dancer should possess. Even when you’re simply joining social dances for fun, it’s still important to be strong and flexible when dancing. If you’re not fit, there’s no way you can execute quick footwork, dips to lifts!
Thankfully, there’s no need to spend a small fortune on a gym membership to achieve flexibility, strength, and balance. Heck, you don’t even have to spend hours working out. Build a body you’d be proud to show off on your next dance event with these 5-minute workouts:
An easy yet effective workout that stretches the leg muscles and strengthens the ankles.
Stand up straight with your shoulders back and feet hip-width apart. Slowly lift the heels as high as you can, briefly hold for five seconds before going back down. Keep the knees straight as you lift the heels. Do two sets of 15 reps.
image taken from https://www.womenshealthmag.com/fitness/a19895809/side-lunges/
This is an intense workout that tones and conditions the leg muscles, strengthens the hips, and improves balance.
From a standing position, press the hips back to a squatting position. Stand up and take a step to the side and start again. Go back to the starting position and repeat to the other side. Do two sets of 15 reps, resting 10 seconds in between.
Standing Hip Twist
image taken from https://www.youtube.com/watch?v=K6cALXdTSlk
This workout keeps those hips moving for better balance and flexibility. It also strengthens the legs and feet.
You can use a rubber resistance band or a simple towel to perform this workout. Grip the towel at the ends and stretch the arms and hold it down. Keep your shoulders parallel to the floor. Gently twist the hips to the left and right. As you twist your hips, engage the abdominal and back muscles, deepening the rotation. Do two sets of 15 reps each.
image taken from https://www.popsugar.com/fitness/How-Do-Lunge-22901753
This workout helps tone the hamstrings, and quadriceps while also defining the glutes. Lunges make the best workout for strengthening the legs, improving the leg line, and building a shapely silhouette!
As a starting position, stand up straight, keep the shoulders and hips back. Take a large step forward with one foot. The leg should reach a 90-degree angle. Feel the tension on the quads and glutes as you lower yourself down. Hold the position for at least 5 seconds, then step back to the starting position. Switch to the other legs and repeat. Do two sets of 15 reps each.
image taken from https://www.popsugar.com/fitness/How-Do-Side-Skaters-GIF-41008886
A workout that strengthens and defines the glutes while also improving coordination and balance.
Stand up straight with your legs hip-width apart. Bend the legs slightly and take a small leap to the side, swinging the arms as you go, and then quickly leap to the other side with the other leg. Shift your weight as you hop from one side to the next. Repeat in a side-to-side motion. Do three sets of 30 seconds.
Warm-Up Exercises for Latin Social Dancers