Total Body in 10
Between academic classes, dance classes, homework and trying to hang on to a social life, you’re busy every day. With a schedule like that, who has time to hit the gym? But just because you can’t log a sweat session on the treadmill or hit the free weights doesn’t mean you can’t tone up a few times a week. DS sought out Rachel Piskin, co-founder of ChaiseFitness, to find out which exercises are ideal for dancers who can only spare 10 minutes a day.
You'll Need: A Thera-Band
Exercise 1: Banded Pliés
Where you'll feel the burn: glutes and thighs
Fold your Thera-Band in half and hold one end in each hand. Stand in a wide second position, with your legs turned out, and extend your arms straight in front of you at shoulder height.Plié as you reach your arms overhead, keeping them straight. Return to the starting position. Repeat 20 times.
Exercise 2: Heel Lifts
Where you'll feel the burn: thighs
Begin in the same starting position as Exercise 1.
Exercise 3: Pull the Sword
Where you'll feel the burn: back muscles and triceps
Stand in parallel with both feet on top of the Thera-Band, hips-distance apart. Hold the long end of the band in your left hand, in front of your right thigh. Keep your right hand on your hip.
Pull the band on a diagonal toward the ceiling, bending the elbow as you pull and then extending your arm straight. Return to the starting position. Do two sets of 12 and then repeat on the opposite side.
Exercise 4: Arm-Extension Curtsy
Where you'll feel the burn: arms, glutes and hamstrings
Stand on the middle of the band with your left foot, turned out. Point your right leg behind you, staying on the ball of your foot so you’re in a curtsy position. Hold one end of the band in each hand, with your arms by your sides.
Piskin says: “Keep your back leg parallel to the floor. As you curtsy, you should feel like you’re crossing your legs in a chair—this will engage and sculpt your glutes and hamstrings. You can make it harder by pulsing 10 times in the low curtsy position.”
Exercise 5: Bicep Cross Curtsy
Where you'll feel the burn: biceps and glutes
Begin in the same starting position as Exercise 4, but cross the band in front of you and hold one end in each hand, with your palms facing the ceiling.
Exercise 6: Arabesque Arm Extensions
Where you'll feel the burn: upper back, thighs and glutes
Stand on the center of the band with your left foot, bending your left leg slightly. Hold an end of the band in each hand and tendu your right foot back. Keep your focus on the ground in front of you.
Photography by Erin Baiano; hair and makeup by Chuck Jensen for Mark Edward Inc., modeled by Rachel Piskin.
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