Body Buzz

Refresh and Go

After workin’ up a sweat in rehearsal, the last thing you want to do is hit the town looking like a mess. Follow these pointers so you can kill it in class and still look like a rock star later.—Michael Anne Bailey

How do I fix my...


Use a wide-tooth comb to detangle your mane. Spray dry shampoo on your roots and flip your head upside down to create volume while massaging in the product. (We love Batiste dry shampoo!) Smooth greasy bangs by combing them to one side. Secure with a headband. (Good old-fashioned baby powder can be used in place of dry shampoo.)


Remove oil, sweat and makeup smudges with disposable cloths. (We’re fans of Olay Daily Facials Hydrating Cleansing Cloths.) Apply a dry foundation powder to even out blotches, but skip blush if you’re still flushed. Don’t underestimate the power of a bit of mascara and tinted lip balm to bring out your features!


Begin by using baby wipes to give yourself a quick faux shower, removing smelly sweat. Next, apply deodorant and slather on scented body lotion (our fave is Victoria’s Secret Cocoa Butter Sensuous Escape Deep-Nourishing Body Lotion). Bring a change of underwear and a plastic bag for your sweaty clothes.


After a tough rehearsal, your feet are going to be begging for some love. Use a baby wipe to rid them of any lint or dirt you may have picked up from the studio floor. Freshen them up with a foot deodorant powder, cream or spray to get that just-showered feeling. We recommend Crystal Foot Deodorant Spray because it kills odors and helps control athlete’s foot.

Good Posture=More Confidence!

Feel more assertive in the dance studio than in history class? The difference could be in the way you’re carrying yourself. A new study in the European Journal of Social Psychology shows that correct posture contributes to personal confidence, whereas poor posture can promote uncertainty and a lower self-image. According to Kay Sandel, artist in residence at Dance Anatomy and Kinesiology at Oklahoma City University, this concept is only natural: When you hold your back upright, it allows the proper amount of blood and oxygen to flow to the brain. This yields both physical and mental benefits. So don’t reserve great posture for technique class. Carry that ballet body proudly from school to dance to the mall, and enjoy your newly confident self!—Ashley Rivers

Here are Sandel’s tips to develop the greatest, straightest posture ever:

Get to know your iliopsoas, one of the muscles that helps you rotate your legs. If this muscle is short, it can cause a swayed back. Doing lunges will help to lengthen these muscles.

Pretend that you’re suspended from a piece of elastic in the clouds. This allows your bones to naturally come into perfect alignment. Don’t forget your “best friends,” your abdominal muscles. They control the alignment between your rib cage and pelvis.

The “rolling like a ball” Pilates exercise (round your back, cradle your knees to your chest and rock using your abs to stabilize you) will lengthen your lower-back muscles, which decreases the likelihood that you’ll hyperextend your back.

The Truth About Almonds

A study done by The Nurses’ Health Study found that people who frequently eat almonds are thinner than people who almost never consume them. Rich in antioxidants and loaded with protein, 20 almonds a day will help keep you full and looking fabulous! Choose raw almonds over the roasted kind to reap the most benefits.—Michael Anne

Did You Know?

According to a recent study, the increase of aches and pains we feel in our backs during the winter months is directly correlated to a lack of vitamin D. Our bodies make vitamin D after exposure to the sun’s ultraviolet rays. So in the winter when you spend more time indoors, consider taking a supplement to get at least 10 micrograms of the sunshine vitamin  consult your doctor first.) Or eat salmon or drink milk for extra vitamin D.


From top: Photo by Steve Vaccariello; iStock

Latest Posts

Meet the dancers of MDC3: Madi Smith, Diego Pasillas, and Emma Mather (left to right). Photo by Joe Toreno. Hair by Marina Migliaccio and makeup by Lisa Chamberlain, both for the Rex Agency.

Meet MDC3: The "World of Dance" Winners Who Defied the Odds

In March 2020, the same day the "World of Dance" cast got word that production would be shutting down due to a global pandemic, MDC3 artists Madison (Madi) Smith, Diego Pasillas and Emma Mather stood shoulder to shoulder onstage, bracing to hear the final results of the competition. The champion title and $1 million prize money were within reach, decided entirely by the three celebrity judges sitting in front of them. As their competitor's scores dropped from the lips of Derek Hough, Jennifer Lopez and Ne-Yo at roughly 2 percentage points below their own, viewers watched realization dawn. MDC3's mouths dropped into gigantic Oh's before their hands slapped over their faces in disbelief. Sparklers shot up while confetti rained down, and the announcer shouted, "MDC3, you are the winner of 'World of Dance'!"

It was an impressive accomplishment for any group of dancers, let alone three teenagers who'd faced rejection from the show three times over. Despite their youth (Madi is 18, Diego is 17 and Emma is 16), this moment was hard earned through years of dedicated patience.

Keep Reading SHOW LESS
Mason Evans assisting at New York City Dance Alliance in Orlando, FL (Evolve Photo & Video, courtesy Mason Evans)

5 Dancers Share What It's Really Like to Return to Competitions Right Now

For the first time since the coronavirus hit the U.S., competitions and conventions are meeting in-person once again (brimming with safety precautions, of course), and dancers couldn't be more thrilled.

We asked five standout comp kids about their recent experiences attending competitions around the country—and how they're taking advantage of these long-lost opportunities.

Keep Reading SHOW LESS
Because the future of Black dance is happening right now (Braylon Browner photographed by Rhiannon Lee, courtesy Braylon Browner)

Celebrating Black Futures Month: 4 Up-and-Coming Black Dancers Making History Right Now

Throughout the month of February, many Americans celebrate Black History Month, a period of the year dedicated to honoring the contributions of Black figures to American culture and society.

The lesser-known Black Futures Month, which is also celebrated in February—and often in conjunction with BHM—looks to art and artists to envision an equitable future for Black Americans. At Dance Spirit, we're celebrating #BlackFuturesMonth by spotlighting four young Black dancers whose dance journeys are proving that the future of Black dance is bright.

Keep Reading SHOW LESS

Editors' Picks

Enter the Cover Model Search