Balance & Stability Exercises for Dancers
Developing strong core and glute muscles to improve your balance and stability while dancing.
Follow along with Dr. Nina Geromel, The Pointe Doc. as she guides you through a series of exercises that will improve your balance by activating your core and glute muscles for stabilization.
This series of exercises will help develop the strength needed in the abdominal wall and gluteal muscles to have better stability while dancing. It is important to work on these muscles because they sustain the legs while mobilizing the bones to allow a better flow of movement. Therefore, a dancer needs the strength to balance the torso during leaps and while bending and stretching during a routine to achieve a more graceful presence.
Developing strength in your glute muscles will improve speed, and acceleration, and will help you obtain more powerful jumps and leaps in your dancing. Having stronger glutes also improves both internal and external rotation and hip extensions which are used for multiple dance moves, such as arabesques and battements. Also, when building glute strength, you can improve endurance and help prevent common injuries in the lower back and pelvic floor.
Dr. Nina Geromel shows how to use a resistance/exercise band as a support tool to target specific muscles and put in additional force to build endurance and further develop balance.
Single Leg Balance & Turn Out
This exercise will help improve knee alignment, which is important for balance and weight distribution. Proper knee alignment allows the body’s weight to be placed in the center, making it easier for dancers to transfer it from side to side. Additionally, with this exercise you will work the external rotation for a better turnout, all while engaging the core and balancing on a single leg, therefore strengthening your full body.
Back Leg Lift from Bear Pose
Another way to fully activate the body is through Bear Pose. This pose will help strengthen the spine and overall upper body as well as tighten the core to maintain stability, while actively working the gluteal muscles with each movement. In addition to the full body build-up, this exercise provides the opportunity for dancers to work on the general control of the legs needed for elevations when performing.
Arm Raise from Bear Pose
A different variation to maximize the effects of Bear Pose is to do alternating arm raises. This will be a laser-focused exercise that will challenge the upper body even further. Doing arm raises as shown in the video, will help the dancer develop the arm resistance needed to maintain an elegant and strong port de bras.
March with Resistance Band
This last exercise will activate all parts of the abdominal wall and upper back. On top of that, by adding the resistance band your side glutes and quadricep muscles will be activated. Having stronger quads will help you maintain stability while balancing and help with higher jumps. Also, strong quadriceps lower the risk of injuries by relieving stress from the joints and providing softer landings.
These exercises are great for developing full body strength, in addition to reinforcing the focused areas – core and glute muscles – for stabilization and posture. Overall muscle strength allows dancers to have better balance and power in each movement, allowing them to release their full potential when performing.
Learn more about Dr. Nina, The Pointe Doc on her website:
Purchase the Resistance Band used in this video: