5 Exercises 5 Minutes A Day To Improve Your Balance

Dance Conditioning Exercises with LiWen

Balance is super important, especially when we followers have to dance in those 3 inch stilettos! Not saying it’s unimportant for the leaders, cos you also have to deal with heels too. All 1.5″ of it! ūüėČ After all, how confident a dancer can you be, if you are always worrying about your balance? So, make your balance rock solid by doing these 5 fast and effective exercises. Only 5 minutes a day. No excuses! Let’s #getdancing!

Exercise #1: Single Leg Lifts

2 sets of 10 reps. (1 rep = 1 forward, 1 side, 1 back)
Do 1 set on each leg.¬†‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Full Leg & Glutes Strengthening

1. ‚ÄčEngage your inner thighs as you lift your leg.
2. Pause briefly at the top of the lift.
3. You can adjust the height of your leg depending on how flexible you are. Even if it’s only 2 inches off the floor, that’s ok!
4. Keep your back straight. Do not hunch over trying to get your leg higher in the air.

Exercise #2: Super "Wo"Man Crunches

2 sets of 10 reps. (1 rep = 1 stretch and crunch on both sides)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Core, Back and Glutes & Shoulders

1. ‚ÄčStretch your fingers and toes away from each other.
2. Keep your core super tight and your back straight.
3. Squeeze your glutes as you lift your leg.
4. Keep your shoulders square & away from your ears (i.e.:¬†don’t hunch)

Exercise #3: Walk The Tight Rope

2 sets of 10 reps. (1 rep = 4 walks forward, 4 walks back)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Legs, Arms and Core Strength & Alignment

1. ‚ÄčKeep your steps very tiny.
2. Keep your heels as high off the floor as possible.
3. Squeeze your thighs and keep your butt tight.
4. Look directly forward.
‚Äč5. Pull your towel taut and keep your¬†elbows straight.

Exercise #4: Flip Flop Toe Touches

2 sets of 10 reps. (1 rep = Toe touch on both sides)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Shoulder strength and Obliques

1. ‚ÄčTouch your toes and hold briefly on each side.
2. Keep your hips high as you rotate onto each side.
‚Äč3. Keep your back flat whenever you transition into the neutral plank¬†position.

Exercise #5: See Saw

2 sets of 10 reps (Do 1 set of 10 reps on each leg)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Full Body Strengthening & Balance

1. ‚ÄčAnchor standing leg firmly into the¬†ground by engaging the glutes.
2. Stretch your leg long behind you as you lift it up.
‚Äč3. Look directly down and¬†keep your neck long as your body gets parallel to the floor.
4. Keep your core super engaged.

Do take your time doing each exercise and be sure to keep your muscles engaged for a better workout. If you struggle with the balance, that’s ok. You have permission to fall over! Just keep doing them and you will definitely see improvement.

Let me know which exercises you find easy and which ones are more challenging!


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