Fitness
Fitness
Workouts for dancing that will keep you on your toes
Eager to infuse your fitness work with some music-inspired exercises? Or simply looking for a way to take your dance moves to the next level? This guide will have you flying in no time.
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Let's be honest, without music, fitness might get a little boring, stale, untenable. Think we're being dramatic? Imagine going all out in your weekly spin class without the heavy sounds of EDM to drown out the weeping and grunting all around you. Or Rocky Balboa bounding up those famous steps to anything but the soulful haymaker of a soundtrack by Bill Conti. It doesn't bear thinking about.
Veronika Polakova, founder of Jump to the Beat, knows the importance of finding a good beat more than most aerobic trainers. By combining dance studio sensibilities with trampolines and specially curated playlists, she's the brain behind some of Ireland's coolest fitness classes today.
Jump to the Beat's Veronika Polakova
© Jump to the Beat
To coincide with Red Bull Dance Your Style, an open-to-all competition welcoming poppers and lockers, house music fans and hip-hop heads alike, which recently hit Irish shores, we asked the fitness instructor to steers us through the best workouts (achievable at home and at the gym) to make us all better dancers and help us work up a sweat.
Who knows, find your groove with a few of these exercises and you might be auditioning for Red Bull Dance Your Style Ireland before you know it.
01
Don't skip the warm up
Part of any good exercise programme is a good old fashioned warm up, says Veronika, targeting every joint from your head all the way down to your toes. "Start by rotating your head and neck in a circular motion and then loosen up the rest of your body. This might be gyrating the hips, rotating the shoulders, pulling your foot behind you in a standing quad stretch (an arm outstretched to help you balance) or performing a few squats to work the hamstrings, quadriceps, calves and more. Just as a professional dancer would, it's ideal to limber up the body, back, shoulders, elbows, wrists, fingers, hips with rotations before exercising proper."
One go-to warm up exercise Veronika swears by is the jumping jack: "Stand up straight, holding your arms by your sides, and stand with your feet shoulder-width apart. Keeping those hips over your heels, then you'll want to jump, extending your arms overhead until the hands overlap when you move the legs apart. Ensure those elbows are slightly bent as you do so. Keep repeating it until you feel suitably energised and ready to go."
Sure, it's an exercise everyone knows, but if you can nail the form like outlined above and keep your spine straight then you'll get a heck of a lot more out of it. "But whichever stretches you go with, take your time," the Slovakian-born fitness instructor stresses. "It's very important to avoid rushing things when you're going for a high intensity workout.
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02
Home exercises for dancers
Pushups can generate true power in no time
© Getty
1) Pushups
Veronika uses the TABATA method, which is high-intensity interval training based on "20 seconds of exercise and then a 10 second break". This can work for any exercise listed here.
Reps-wise, this may depend on how you progress with a specific workout, particularly the more physically demanding movements such as pushups:
"Nobody really likes push-ups, because they are very hard, but the more you do them the more natural they will feel," says Veronika. "Ensure your back is flat and you press your chin to the floor properly. Steadily lower yourself until your elbows are at a 90 degree angle or smaller, keeping your elbows back, pause slightly and then push it until you’re back in the same position. The goal is to have your whole body move up and down, not just your torso and head. Hands should be shoulder-width apart at chest level, and if you want to target your triceps then simply bring your hands closer together. Ultimately this exercise will increase your overall stamina while building upper body muscle. Using your own body weight, it can be directly applied to dance."
2) Lying hip raises
"This is a really good exercise to strengthen your glutes," claims Veronika. "When you're laying down and pushing your hips up in the air, there are also lots of positives for your spine, and it will work the core and abs as well. Remember to be patient. You might not see change straight away but eventually you'll become stronger and flexible thanks to lying hip raises, which will help your body synergise perfectly.
Box jumping in the gym will improve your balance and also increase your stamina and ability to generate air. It translates well for breakdancing and ballet.
"I always tell my clients to find an unstable surface to work out on when at home, such as a bed or a couch. You may even want to do some exercises, such as hip raises, or even balance-based moves such as standing on one leg – perhaps trying to lift up something that you have at home, i.e. a bottle of water or laptop. Nothing too heavy! Try to perform movements that test your balance on uneven terrain and your balance will slowly improve.
3) Sprints/high knees
Sprinting on the spot is a great way to keep fit without leaving the house. And rather than do simple sets and reps, why not synchronise it with music, throwing in some high knees or pushing your effort up a notch when the chorus drops?
“A good cardio workout is a great way to get the heart going and improve other muscles for dancers who need to be in peak condition," says Veronika. "Running does all this and gets you moving. It's even a good way to learn to control breathing, which is vital when performing choreographed movement. More than anything, a sprint, showing those fast feet, will keep dancers light on their toes."
Stability exercises like planks make a real difference
© Jarno Schurgers/Red Bull Content Pool
4) Plank variations
Ever try The Bear? No, not an acclaimed TV show set about a burnt-out chef in Chicago, but just one of a number of plank variations that could whisk you into shape. Veronkia believes planks can target those hard to reach areas of the body that dancing affects:
“I really love The Bear position, which is even more challenging than a regular plank. Yeah, so imagine you are in plank position, now bring your feet closer, towards your hands, where you have your chest and your knees in the same line. And then lift up your knees a little bit, engaging your back and other parts of your body.
"Another good move to try when you’re in the plank position is to bring your knee towards your chest, which ensures you’re engaging more of your core, your abs, and the lower back especially. There are also a lot of variations, push-ups and planks that help you to address different parts of the body. In addition to that, you can do reverse plank, where, back to the floor, you use both forearms to lift your upper chest up, pushing up as much as possible."
03
Gym exercises for dancers
Bicep Hammer curls with Shoulder Front Dumbbell Press
© Tahir
1) Bicep curls
If you want to become a powerhouse capable of lifting a dance partner over your head single-handedly, or simply want to impress the judges at Red Bull Dance Your Style Ireland with how long you can stay off the ground, hit the weigh rack. Using the same rule of 20 seconds of reps followed by 10 seconds of rest, as above, performing bicep curls will help you generate real power in your arms and upper body. As seen in the image above, bicep hammer curls with a dumbbell press is not a bad way to do it.
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“Having strong arms is a huge factor for a breakdancer. They're using a lot of handstands and doing that kind of movement, so by increasing your own power you'll be able to make more of a statement in this style. People think about dancers' legs being strong, but you have to be upper body strong as well. It not only looks good, but using the dumbbells, however you'd like, has benefits for a dancer who might want to lift up their partner, using core strength which comes from inside. There's no doubting that a good arm exercise can help the whole frame."
2) Legpress
Much as the benchpress will help firm your upper body, dancers in particular will feel real benefit from using a leg press. Building plenty of power in the hamstrings, thighs, glutes and calves, what better way to turn yourself into a dancing machine?
"Any sort of weight lifting is really beneficial for a dancer's all-round performance – and that's especially true of the lower body," adds Veronika. "Of course with any weight-based strength training it's crucial that you don't overdo it, and listen to your body while using a machine such as the leg press. You have to know where your limit is."
Red Bull Dance Your Style is a global freestyle event
© Wilhelm Westergren / Red Bull Content Pool
3) Pull-ups
Calisthenics training, where you tend to push against the force of your own bodyweight to work out, can be a real boost for performers on stage reckons Veronika...
"You only need one tool: yourself. Pull-ups in particular are one of the most simple exercises you can do using gravity and your own body. Holding onto a pole is also a good way of replicating the force you encounter when dancing with a partner. You are strengthening everything. People who do these types of exercise over a sustained period will strengthen the neck, the spine, the central area, which is very important. Remember to focus on the whole body, not just the arms. It's about engaging your core as well. Once you're doing reps fairly easily, with the pull-ups, you can start to lift your knees up towards your chest and mix it up a little."
4) Box jumps
You're not going to wow audiences at Red Bull Dance Your Style Ireland without explosive movement. Every freestyle dancer needs a little firepower in their sneakers, and box jumps/steps are a great way to achieve this. Slowly switching between legs as you step onto a box in one fluid move will improve leg power while increasing balance by shoring up your weaker side. Better still, jump onto the box, landing in a squat-like motion with arms out in front of you.
"Box work translates very well to all kinds of dances which require a lot of jumps, be it ballet or breakdancing. Box jumping in the gym will improve your balance and also increase your stamina and ability to generate air."
04
Nutrition as a complement for your workout
When should you eat before working out?
"Eat a main meal such as breakfast well before a workout, but if you want to eat something for a quick energy boost prior to a workout, try something light and packed with potassium such as a banana. Later on, post-workout, I'd suggest avoiding protein powders and opting for more natural food as a way to replenish and repair the muscles, such as chicken. And avoid takeouts on the way home. When you're cooking your own food, you know exactly what you are putting into your meals."
Dusty Button is a ballet badass
© Mitchell Button / Red Bull Content Pool
When should you eat before dancing?
Grabbing a can of Red Bull really will always help you in a moment of need, but food plays a major part for delivering energy in big moments too, depending how you time it – as Veronika explains...
"If you're a serious dancer, you may want to eat a few hours earlier to ensure there's time for the body to break down that food and allow you to harness that energy later during your performance. However, if you're going out with friends to a disco, there's less pressure to tailor your nutrition around your dancing.
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"Elsewhere, if you're a student or professional dancer with a recital the next morning, you'd do well to eat well the night before, if only to feel energised when you wake up. It's about finding that rhythm."
How hydrated should you be before workouts or dancing?
There are regular rules when it comes to hydration and then there are golden rules...
"Obviously it's important to hydrate before a strenuous physical activity, but it's important to find a balance because you don't want to suddenly need the bathroom. It's all about experimenting with the timings. If you are not drinking water all day and then go straight into a workout, you won't perform well. And obviously you won't be drinking two litres of water directly before hopping on a treadmill either."
05
Choosing the right dance workout playlist
If you're going to look to dance as a way of getting fit, you'll need the right playlist. As someone whose career depends on motivating people to move with music, Veronika reveals exactly how to weaponise your Spotify account:
‘When I organise dance workout classes I use various playlists with 13 songs each. You can build your own choreography to the songs you select, but keep it simple with basic steps and move from there. It's up to people what kind of intensity they choose, but personally I will use the fast parts of songs to do faster intensity and more power movements, and when it’s a slow part focus on more balancing moves. I like to play with music – the key to a good playlist is for listeners not to realise that the workouts are really hard because they are having so much fun.
"I have a broad age range with clients and most love '80s and '90s songs, the classics, electronic music, RnB or even techno. Play too much modern pop and you might as well put on a radio station. A mix is always valuable. During my 15 years experience in the fitness industry I've learnt a valuable rule: two thirds of the songs I choose will be fairly well known, as people will expect a beat and know how to follow it, but a third of the playlist will be either new, lesser-known music or remixes, to keep you on your toes.
A solid workout will give you energy for dancing however you like
© Svietozar Javier
"Any kind like EDM or techno can get people moving, it's about finding a variety of tracks that allow you to take a breather now and again. Above all, I want to give people uplifting moments as they work out, the feeling of being in a rave or at a disco while getting all the benefits of a fitness class."
06
FAQ
How can dancers become explosive outside of regular exercise?
There are numerous advantages of working out on a trampoline. Not least for dancers, who Veronika reveals will benefit hugely from a good bounce in terms of power and longevity. "Obviously dancing on the trampoline is my speciality, but I would really recommend dancers try it because it's good for endurance, for cardio, for strength training, 100%. On an unstable surface your ankles are getting really strong which works out well for hard surfaces later on, where there's so much pressure on the feet. A trampoline class or two can also boost your flexibility in a very short time.
What exercises should dancers do everyday?
In addition to the workouts above, Veronika suggests a quick flurry of cardio in a short space of time to keep your fitness and strength up: "Burpees are a good option for this. I also really enjoy jumping jacks and mountain climbers as a way to warm up the body. Squats are terrific and can be done with limited space as well."
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Can CrossFit or HYROX training help with dancing?
Absolutely – any type of strength or stamina based exercise can be helpful for dancers looking to improve their physical prowess on the stage. Competitive fitness events such as HYROX may even fast-track this transformation...
"A competitive element can be pretty handy because people will push themselves out of their comfort zone more" says Veronika. "It's motivation. The other big plus is when you work out or train with a friend, which provides no end of encouragement and solidarity. I've seen this in my own classes and there's something beautiful about that."
Follow Jump to the Beat on Instagram, or book in one of Veronika's many unique classes, including Body Blast and The Beat Blast, on the official website.
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