10 ways dancers can stay in shape
Summertime is here and many dancers may be out of the studio for a few months. We put together ten tips on how dancers can stay in shape this summer!
Yoga and Pilates
Yoga and Pilates are both forms of exercise that focus on core strength and flexibility. This makes them both a great fit for any dancer looking to stay in shape! Take a class or watch videos online. Either way, you are getting the exercise you need!
Lifting weights
Do not be afraid to try lifting weights. Lifting weights at home or in a gym is great for toning or building muscle mass. If you are trying to tone muscle, then use lighter weights with more reps. If you are trying to build muscle, then use higher weights with fewer reps.
Stretching
Stretching at home is a great way to work on your flexibility. While you’re watching TV, try sitting in a butterfly position or a split. Make sure to do stretches that you are comfortable with and do not hold them for too long, you don’t want to hurt yourself!
Walking or running
Taking a walk with a friend or going on a run is a great way to get exercise. If you find yourself on vacation at the beach, take breaks from laying in the sun and go on a nice walk and enjoy the scenery.
Swimming
Summertime is the perfect time for swimming! While you are at the pool or lake, practice swimming some laps. This is an excellent cardio workout and it puts very little pressure on your bones and joints!
Choreograph dances with friends
What can be more fun for a dancer, than to make up fun dance routines with friends? You can choreograph a routine and show it to your parents or make a video for you and your friends to watch.
Practice your dance routines from class
Remember that dance routine you learned last spring? Why not keep practicing that routine? Practicing moves that you already know is a great way to stay in shape and stay sharp!
Eat well
Eating a well-balanced diet is important for staying in shape and giving your body the nutrients it needs! Summer is the best time for delicious fruits and vegetables, put the chips away and enjoy that crisp, refreshing watermelon while you are laying by the pool! Don’t limit yourself – definitely go get that ice cream cone with your friends, just remember everything in moderation!
Get plenty of sleep
Getting enough sleep is very important for your body. It can be tempting to stay up late each night because you don’t have to wake up super early, but don’t let yourself get into a rut. Try to stay on a good sleep routine even during the summer so you can wake up each day refreshed and ready to have some fun!
Get outside
It’s summer, school is out, and even though laying on the couch watching Netflix is relaxing, you don’t want to fall into the couch potato trap – get outside! When you get outdoors, you are instantly moving, which your body needs. You can go on hikes, walk the beach on your vacation, take a bike ride on a new trail. There are so many outdoor activities that can keep you active!
Staying in shape over summer break and on vacation
Summer break and family trips are a good time to rest, and you should! But a few months away from class adds up, so it helps to have a plan for keeping your strength, flexibility and skills.
Beat the heat
Drink plenty of water all day, especially before, during and after a workout. When it’s hot out, practice in the early morning or in the evening, when it’s cooler.
Set a goal for the summer
Pick something to work on over the break, like perfecting a move you’ve been struggling with or learning a new style. Write it down and make a plan for how you’ll get there. Having a goal gives you something to work toward on the days you don’t feel like practicing.
Make a dance spot at home
It doesn’t have to be fancy. A cleared-out corner of a room is enough, and having a spot that’s just for dance makes it easier to get started. Here’s how to set up a dance space in your home.
Take a summer class or try a new style
A summer dance class keeps you on a schedule, and your teacher keeps you accountable, so you don’t have to plan every practice yourself. Summer is also a great time to take a class or workshop in a style you’ve never tried. Take a look at our summer camps and classes.
Watch and dance with other dancers
Watch dance performances online, or go see a live show if you can. Pay attention to how the dancers move and how the piece is put together, and you might pick up something to try in your own routines. You can also connect with other dancers, in person or online, and work on choreography together.
Keep dancing on vacation
Before you leave, look up dance studios or community centers near where you’re staying that offer drop-in classes. Taking a class somewhere new is a fun way to try a different style and meet other dancers. Online dance classes and tutorials, like the ones on YouTube, work too.
Put together a short routine you can do every day while you’re away: a warm-up, some stretches and a few of your favorite moves. Keep it simple so it fits in a hotel room or vacation rental. A yoga mat for stretching and resistance bands for strength work are light enough to pack. Try to stretch every day, maybe first thing in the morning or before bed, so your muscles are ready when you get back to class.
Rest counts too
Vacation is also for rest and recovery. Yoga or a few quiet minutes of meditation can help you relax and focus. And take breaks from dance when you need them! Doing other things over the summer helps prevent burnout, so you come back to class excited to dance. For more on recovery, read about the importance of sleep for dancers.
Reach your goals with Nan’s School of Dance
At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.
We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!
Don’t forget to register!
From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes (18 months – 2.5 years). Register online or give us a call at (919) 803-6044 to hold your spot!
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Want to read more about dance?
Take a look at some of our other articles about health & conditioning.