To achieve a dancer’s body, combine a healthy diet, aerobic exercise, stretching, and strength training. Yoga and Pilates can help stretch muscles and create long, lean muscles. Taking a dance class can also be helpful, but rest periods are important for recovery.
There are many exercises to get a slim and lean body that can be done without needing to dance for hours every day. In fact, a number of exercise programs are currently very popular that combine traditional dance moves with stretching from yoga and Pilates, as well as aerobic exercises. In general, a dancer’s body is lean and strong, with long, lean muscles, excellent posture, and high levels of aerobic endurance, so it will take persistence and hard work to get there.
The best way to get a dancer’s body on your own is a combination of a healthy diet, aerobic exercise, stretching, and strength training. A healthy diet consists of fruits, vegetables, whole grains, and lean sources of protein, as well as plenty of water. Sugary and greasy soft drinks and snacks should be avoided as much as possible.
Aerobic exercise should be done for 30 to 45 minutes per day, for three to five days per week. Aerobic exercises include brisk walking, jogging, swimming, bicycling, or even the most obvious: dancing! In addition to increasing endurance, aerobic exercise is one of the most effective ways to promote weight loss.
For the stretching portion of an exercise routine, many people find success with yoga and Pilates. These programs stretch the muscles, creating long, lean muscles that are strong without being bulky. Strength training can consist of floor exercises, such as sit-ups, squats, leg raises, calf raises, push-ups, and side planks, just to name a few. In addition, your strength training should include some weight lifting, usually two to three days per week. The key to getting a ballerina’s body is to consciously involve the whole body in the exercise as much as possible, to strengthen all the muscles in the body and improve posture.
Another option is to take a class that focuses on reaching a dancer’s body. These classes often combine traditional dance moves, often from ballet, with stretching exercises similar to yoga and Pilates. Classes like these are frequently taught by trained dance teachers, who will be able to provide detailed instruction and help students avoid injuries while dancing and stretching. Students often work with a barre, like in a traditional ballet class.
Keep in mind that reaching for a ballerina’s body also requires rest periods. The body needs time to recover, so it’s important to get enough sleep at night and never exercise on strained or injured muscles. This combination of diet, aerobic exercise, stretching, and dancing will start anyone on the path to a dancer’s body and a lifetime of good health.
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