Author: theadance

 If you are like me and have very little time then getting the most out of your workouts is crucial! Exercises that use little to no equipment is just an added bonus:) This is why I like to focus on exercises that involve the core or multiple muscle groups while targeting a specific region like lower body or upper body! Here are a few of my favorites that target your lower body region!  1. Plank with hip abduction- This one is great for targeting the gluteus

Looking for innovative core exercises? Ever get bored with your exercise routines?? Try these core exercises to spice it up a bit!  Side 2 side leg lifts on Bosu- Position yourself sitting in the center of the bosu ball and place an object on the floor in front of you. Starting with your feet on one side of the object, lift your legs in a piked position over the object and gently lower on the other side. Repeat:) Single arm mountain climbers with sliders- Using sliders(or socks) under

If you are looking for ways to increase your flexibility and joint range of motion you should definitely try the foam rolling technique. As a dancer we often use static stretching(30-60s holds in the desired position), active stretching(activating one muscle to allow the other to relax and holding for 1-2s then repeating) and dynamic stretching(taking joints through full range of motion at a steady pace), but I have never seen a dancer use SMR. I believe this is probably because of the lack of knowledge and know-how in this practice. As

Why is stretching and strengthening the appropriate muscles important!? Why are these actions helpful? The answer is because of muscle imbalances.  In order for our body to function with human movement efficiently, we require a balance of muscle length and muscle strength around a joint. If these muscles are not balanced, then the associated joint is directly affected. Which in many cases is the cause of pain, such as lower back pain or knee pain.  For example, a muscle imbalance at the knee involving a “tight” biceps femoris will cause the knee to move inward(knee valgus)

If you are reading this, it is probably because you’d like to gain flexibility and be able to perform a front split with ease! There is no doubt that most of us do not enjoy stretching and even if we do, keeping track of our efforts is seemingly impossible. With this in mind, I have created a 1 month to front splits log so that you can keep track of your stretching and keep yourself accountable! If you would prefer to not use a log and just want to

Hamstring and Hip flexibility are a common concern for many people. Whether it be a dancer trying to achieve a front split or an everyday man/woman just wanting to have less tension in this area. We all deal with tightness from time to time. These stretches are static stretches and meant to be held for at least 20-30s. The best time to perform these stretches is either after exercise or before bed. 1. Forward fold- Start with feet together and hinge at the waist. Keeping your spine long and

  There's no denying that we all want an "itty bitty waist and a big round thing in their face", but getting there doesn't have to require big equipment! Try these 3 exercises that can easily be done at home with little equipment needed. Glute kick w/cable- Using either a cable machine or door lock cables as I have in this photo, place your working foot inside the cable band and use wall for support. Starting a flexed knee position then kicking foot back and up until

Looking for a full body exercise that will challenge your proprioception? Aka challenge your balance. Try using a Bosu Half disc with these 2 exercises. Squat to over head press-  Standing on the bosu disc with feet hip to shoulder width apart and Kettlebell in hand. Sit into a squat position then return to standing while lifting the KB overhead until arms are fully extended. Lower KB to chest and repeat. Squat to lateral arm raise: Standing on the bosu disc with feet hip to shoulder width apart and

Squat Alignment is crucial!! Especially if you have had knee or back injuries in the past or don’t want to have them in the future. Which should be all of us. #amiright Now, don’t just take my word for these suggestions! These guidelines were conceived from extensive research by the National Academy of Sports Medicine and there are plenty of studies for you to dig into! So the next time someone tells you to “squat in the position that feels normal”, Use that selective hearing ya momma gave you

A little Side Plank advice for ya today! If you are like me and ate 12 pieces of King Cake for Mardi Gras, you may be living in this pose a little more than usual. Below I have listed the muscles involved in side plank. Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques. Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.