Intermediate Contemporary Dance Exercises to Improve Flexibility and Strength

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Introduction

As a dancer, improving your flexibility and strength is crucial to enhance your overall performance and reduce the risk of injury. In this blog post, we will explore some intermediate contemporary dance exercises that can help you achieve just that.

Warm-Up Exercises

Before diving into the exercises, it's essential to warm up your body. Here are a few exercises to get you started: * **Leg Swings**: Stand with your feet hip-width apart and swing one leg forward and backward, then switch to the other leg. Repeat for 30 seconds. * **Arm Circles**: Hold your arms straight out to the sides and make small circles with your hands. Gradually increase the size of the circles as you continue. * **Neck Stretch**: Slowly tilt your head to the side, bringing your ear towards your shoulder. Hold for 30 seconds and then switch sides.

Flexibility Exercises

Now that you're warmed up, let's move on to some exercises to improve your flexibility: * **Pigeon Pose**: Start on all fours, then bring one knee forward and place your ankle in front of the other knee. Lower your body down, stretching the back of your leg. Hold for 30 seconds and then switch sides. * **Cobra Pose**: Lie on your stomach with your hands under your shoulders. Inhale and press your palms into the ground, lifting your chest and head off the ground. Hold for 30 seconds. * **Seated Forward Fold**: Sit on the ground with your legs straight out in front of you. Reach forward, keeping your knees slightly bent, and stretch your arms out as far as you can. Hold for 30 seconds.

Strength Exercises

Now, let's work on building strength: * **Plank**: Start in a push-up position, with your hands shoulder-width apart and your body in a straight line from head to heels. Hold for 30 seconds to engage your core and improve your overall strength. * **Dance Pliés**: Stand with your feet hip-width apart and bend your knees slightly. Slowly lower your body down, keeping your back straight, and then push back up to the starting position. Repeat for 30 seconds. * **Leg Lifts**: Lie on your back with your arms at your sides. Lift one leg up towards the ceiling, keeping it straight, and then lower it back down. Repeat on the other side. Continue alternating for 30 seconds.

Conclusion

Incorporating these intermediate contemporary dance exercises into your routine can help improve your flexibility and strength, ultimately enhancing your overall performance. Remember to always warm up before exercising and to listen to your body and take regular breaks. With consistent practice, you'll be able to execute these exercises with ease and confidence. Happy dancing!