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Back Builders

Exercise 1
Exercise 1
Exercise 1
Exercise 1
Exercise 2
Exercise 2
Exercise 2
Exercise 3
Exercise 3
Exercise 3
Exercise 3
Exercise 3
Exercise 4
Exercise 4
Exercise 4

Exercise 1

Step 1/4

Lie on your stomach with your legs straight and parallel and your feet flexed. Rest your forehead on your hands.

Exercise 1

Step 2/4

Keep your back long as you point one foot and lift it off the floor, without shifting your torso.

Tip: Keep the space between your pelvis and rib cage elongated.

Exercise 1

Step 3/4

With your foot still pointed, slowly lower your raised leg to the floor.

Exercise 1

Step 4/4

Return to the starting position. Repeat the cycle 10 times on one side and then the other. The movement should be continuous.

Exercise 2

Step 1/3

Lie on your stomach and rest your forehead on the floor. Bend your arms at a 90-degree angle and place them on the floor with your palms facing down. Point your toes.
 
Tip: Keep both hips flat on the ground and your back long.

Exercise 2

Step 2/3

Lift your upper body off the floor, keeping your arms even with your chest. Focus on maintaining a long torso while you lift.

Exercise 2

Step 3/3

Lower your upper body to the floor. Repeat eight times.

Exercise 3

Step 1/5

Lie on your stomach and rest your forehead on the floor. Bend your arms at a 90-degree angle and place them on the floor with your palms facing down. Point your toes.

Exercise 3

Step 2/5

Lift your upper body, but leave your left arm resting on the floor as you turn your head to the right and reach your right arm out diagonally

Exercise 3

Step 3/5

Return to the starting position.

Exercise 3

Step 4/5

Lift your upper body, but leave your right arm resting on the floor as you turn your head to the left and reach your left arm out diagonally.
 
Tip: Avoid putting weight on the resting arm.

Exercise 3

Step 5/5

Return to the starting position. Repeat five times on each side.

Exercise 4

Step 1/3

Keep your torso, legs and feet in the same position as in the last exercise. Extend your arms straight above your head with palms facing in.

Exercise 4

Step 2/3

Lift your upper body and legs off the floor simultaneously.

Exercise 4

Step 3/3

Move your arms and legs in a vertical scissoring motion for several breaths. Rest and repeat twice. 

Tip: Don’t let your legs drift apart. Your thighs should brush while scissoring.

About Colleen Bohen

I’m proud of my “comp kid” past! Dance meant everything to me when I was a kid, and I spent my happiest hours studying ballet, tap, jazz, lyrical and hip hop for 15 years at my local Long Island studio, L.A. Dance Studio, and competing with its company. I majored in journalism at Hofstra University, and save for an early stint with the student-run organization Danceworks, my dance career wound down just as my journalism career ramped up. Most of my attention was soon diverted to my work with the school’s newspaper, student magazine and an internship in NYC. After college, I spent a few years as a business journalist covering the toy and consumer electronics industries and now I’m ecstatic that I’ve found a way back to my first love—dance!
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One Response to Back Builders

  1. Pingback: Strength Exercises for Dancers | A Listly List

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