Keeping the legs turned out at the hips, spider push-ups work your glutes and your arms. As you lower your chest and bend your elbows, bring your right knee to your right elbow. Start in a plank position and get ready to do some push-ups. Spider Push-Up – 16x or two counts of 8 (8x on each side) Tip: Keep you arms activated in second position during this exercise. As you bend, keep your knees in line with your toes and your heels on the ground, making sure your chest stays lifted. Start with your feet slightly wider than hip-width apart with legs turned out from the hips, not from the knees. And, since we’re doing this dancer-style, you’ll count in 8s! Circuit 1 Second Position Plies (Sumo Squats) – 16x or two counts of 8ĭancers perform most exercises in a turned out position which helps shape their muscles around their bones, versus building them outward. Take a 90-second break between circuits for a 30-minute workout. Set a timer for 6 minutes and complete as many rounds within each circuit as possible. This workout includes two circuits and each circuit should be completed twice through. Here, we’re sharing one of our favorite full-body circuits for dancer-body results. Ballet training relies on good posture, lots of repetition, and specific technique.ĭancers train their entire lives to achieve the strong yet elegant bodies that can be so enviable and the good news is, there are some things you can do at the gym to encourage longer, leaner-looking muscles. She looks long because of the way she holds herself. In fact, Misty Copeland is only 5’2” or 157 cm. People who are long and lean are actually genetically predisposed. Plus, the truth is, you can’t actually elongate your muscles, contrary to popular belief.
In fact, if you like to dance, then congratulations – you have a dancer body! Still, it’s not our aim to set unrealistic standards by saying that dancers’ bodies are the only perfect bodies. Yeah, right! – She’s absolutely stunning, displaying strength and grace in her lean, ballerina body. Few can look at Misty Copeland, Principal Dancer with the American Ballet Theatre, and say, her body is just “ok”.