Your Body

PMS Relievers

It’s the week before your period and your year-end recital. You’re cramping like crazy and feeling super bloated, but you have to get through dress rehearsal tomorrow. Try these prescription-free tips to reduce your PMS pains. You’ll feel performance-perfect in no time.

Make Smart Food Choices

By eating a diet high in B vitamins, calcium and zinc, and limiting your intake of salt, sugar and caffeine, you can lessen the severity of your cramps and reduce bloating. Bananas, milk and peanuts are packed with cramp-busting nutrients.

Find your body’s perfect temp

A heating pad or an ice pack placed on your stomach or lower back can alleviate period-related discomfort. Try switching between hot and cold until you find the temperature that offers the greatest relief.

Soak in a Warm Bath

Settle into a steamy bath and feel all your pains float away. Adding a few drops of lavender essential oil will help you unwind, and when you relax your cramps will, too.

Get Some Exercise

It may seem like the last thing you want to do, but breaking a sweat can help relieve your cramping, since working out burns up cramp-inducing chemicals. So get off the couch and get moving!


Bruise Be Gone

After months of rehearsals, you deserve a night out with the girls. But as you slip into your fave LBD, you find you’re covered in bruises from tough floor work—not so hot. Try applying a little arnica cream to your bruises and  your legs will be looking great in no time. It’s a pain-relieving anti-inflammatory that also reduces skin discoloration.

Our pick: Boiron Arnicare Cream


Makeup Mayhem

Mascara, blush, bronzer, lipstick, glitter—recitals mean lots of makeup. But before passing your cosmetic bag around the dressing room, be sure to set aside your liquid-based products and applicators (brushes and sponges). They spread germs easily, and you definitely don’t want conjunctivitis (pink eye), cold sores or the flu floating around!

Share: blush, stick foundation, eye shadow, face powder

Don't Share: mascara, eyeliner, lipstick, lip gloss


Did You Know?

Sewing moleskin to the inside edges of your bedazzled costume will help you avoid the dreaded “sequin itch.” That’s right: no more scratching or chafing. Take that, sequins!


By laughing just 10 to 15 minutes each day (not all at once), you can burn 10 to 40 calories. So crack a joke and get giggling!

Win It
Photos by Erin Baiano

It's time to get your pirouette on! From September 5th to September 30th, we're hosting a contest to find out who's the best turner of them all.

Put together your most impressive turning combo. Post a video online. Share your turns with us and thousands of other dancers around the world. And if our editors think you're the top turner, you'll win a fabulous prize.

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Dancer to Dancer

All of 18-year-old Kaylin Maggard's dreams—from scoring the title of National Senior Outstanding Dancer at New York City Dance Alliance Nationals to winning the 2017 Dance Spirit Cover Model Search—are coming true. And to anyone who knows the gorgeous contemporary dancer, that's no surprise.

From the moment the Dance Spirit staff met Kaylin, it was obvious her humility and talent would take her far. Not only did she go full-out during the photo shoot and class at Broadway Dance Center, but she was always cheering on, laughing with, and supporting her fellow CMS contestants Haley Hartsfield and Michelle Quiner. During the voting period, the social media world was abuzz with praise for her work ethic, positive attitude, and generosity.

Since her CMS trip to NYC, Kaylin's moved from her hometown of Columbia, MO, to the Big Apple for her freshman year at Juilliard, and is busy getting acquainted with the city. As for the future? She's taking it one opportunity at a time, but something tells us we'll be seeing this contemporary queen reach new heights every year.

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Competition season is here, and you've finally received your beautiful new costumes. But how can you keep these ensembles looking stage-ready through Nationals next July? Here are the tips and tricks you need to prevent and troubleshoot costume problems.

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Dancer to Dancer

New York City principal Lauren Lovette has become an icon thanks to her emotional maturity and exceptional musicality. The 26-year-old quickly rose through the ranks after joining the company as an apprentice in 2009, reaching principal status in 2015. A Thousand Oaks, CA, native, Lovette started studying ballet seriously at age 11, at the Cary Ballet Conservatory in Cary, NC. After attending two summer courses at the School of American Ballet, she enrolled as a full-time student in 2006. Last year, she made her choreographic debut with For Clara, her first piece for NYCB. Catch her latest work this month during the company's fall season. —Courtney Bowers

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In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email for a chance to be featured!

Dear Katie,

I know I'm not getting good enough dance training from any of my local studios. But I'm not sure I'm ready to move away to study at a big-name school, either. How do you know when you're ready to leave home to pursue your passion?


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Your Body

Instagram star Kylie Shea has built a following of nearly 170,000 with her playful workout videos, which combine traditional fitness activities, like jumping rope or running on the treadmill, with pointe shoes and sassy choreography. Shea's effortless cool-girl-next-door vibe and solid ballet technique make her vids totally irresistible.

Now Shea's using her platform to address the body image issues that tend to plague dancers. In a poignant video, she sheds her clothes and tugs at her skin. The caption explains her relationship with her body and the pressure she feels to maintain a certain aesthetic as a dancer.

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Your Body

Physical discomfort is inevitable when you're spending tons of hours in the studio every day, but some pain shouldn't be suffered through. "Dancing through pain can make an injury worse and lead to more time away from dance," says Dr. Joel Brenner, medical director of dance medicine at Children's Hospital of The King's Daughters in Norfolk, VA. "Failing to rest and recover when you're in serious pain could even lead to the point where you're unable to dance in the future."

That may sound scary, but there's good news: If you take precautions and listen to your body, many injuries can be stopped in their tracks. The first step? Knowing what's normal—and what's not.

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(From left) Beatriz Stix-Brunell and Yasmin Nagdhi in a still from "Duet"

Think about it: How often do you see a ballet pas de deux for two women? Almost never, right? Sometimes, choreographers will forgo the traditional danseur-ballerina pas to make a duet for two guys, since they can lift and partner each other easily. But a dance for two ballerinas is a rare thing.

That's part of what makes "Duet," a new video by director Andrew Margetson featuring Royal Ballet beauties Yasmin Naghdi and Beatriz Stix-Brunell, so compelling.

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