If you’re a dancer getting involved in cheerleading workouts, taking the time to perform some dance workouts in the gym will be a great way to boost your performance and help be the best you can be.
Many dancers shy away from all weight lifting activities because they think that they’re going to cause them to become big and bulky, when really that’s just not the case.
Instead, dance workouts can help you get much stronger, while increasing your leanness and muscle tone, allowing you to burn fat quickly and maintain a tighter overall physique, which will only be helpful when it comes to cheerleading.
Let’s look at some of the best exercises to perform in your dance workouts.
Single Leg Split Squats
The single leg split squat is a good exercise to perform for the entire lower body and will add glute strength that will help you propel yourself upwards when doing any sort of jump.
When performing this one, think of driving yourself up through the glute muscle, as this is where you want your main power generation to come from. Lean slightly back as you perform the exercise and think of pressing up through the heel.
That will ensure you target the right area.
Next, step-ups are also a great lower body exercise to perform. They’re going to also hit the glutes, but target the quads to a larger extent as well, making sure you build well-rounded lower body strength.
When performing step ups, hold a barbell across the back to add extra resistance to the movement. This will enhance the total amount of strength gains you get from it while also enhancing your balance as well.
Mountain climbers are the next exercise that you should be adding to your list to complete in your dance workouts. These are great for improving anaerobic capacity and for improving full body strength since so many muscles are utilized when performing them.
When doing these, try and jump the legs into the body as high as possible to really work the core as you go about doing them. Then kick the legs backwards behind you into a full extension so that you place a maximum amount of stress on the upper body while doing the movement.
Aim for sets of 20, doing 3 sets per dance workout.
Finally, push-ups are the last exercise that you should complete. These will target almost every single muscle in the upper body very well, helping you get strength generation without having to use external weight.
Try and perform full push-ups if you can, keeping the body in proper alignment at all times.
Add these exercises to your dance workouts and you will definitely be happy with the strength gains you receive.
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