Dance into shape

From Jazzercise to Zumba, the evolution of fitness and exercise trends has always been closely linked to dance. And it’s no wonder women want to emulate dancers, given their strong, lithe bodies capable of moving in ways which dazzle audiences.

As an added bonus, the physical and mental benefits to dance-based exercise are second to none. “Dance has so much to offer in terms of discipline, posture, muscle development and self-esteem,” says Pam Horan, a trained dancer and now co-owner of Strategym, which offers personal training and fitness classes, with friend Ruth Asper.

And with the abundance of dance-themed reality television shows and films, there has been renewed interest in dance culture in recent years. “People like the idea of what it’s like to move multi-dimensionally—it’s another way of looking at what your muscles can do,” says Asper. “It’s a combination of art and science. And dance is always a way in which you can lose your inhibitions.”

After knowing each other for years, the two women decided to open their own boutique gym in 2003 as a place where they could use their dance and fitness backgrounds to get their clients into shape in a supportive, encouraging environment. “We were both in the industry for a long time and wanted to do something together,” says Asper, whose mother was a dancer with the Royal Winnipeg Ballet and the founder of Winnipeg’s Contemporary Dancers.

Though there is a big distinction between performance training and general training for health fitness and weight maintenance, the principles remain the same, says the duo. While exercising, it is important to focus on an essential component of dance: the mind/body connection. Asper suggests centering your mind rather than distracting it, using music, breath work or even reciting a mantra.

As with any other kind of exercise, you should also conduct body scans, relaxing the muscles in your face, neck and shoulders; checking your body in terms of technique; and correcting muscles, balance and posture. “Dancers are very in tune with their bodies,” says Horan, who began taking dance classes at three years old and considers classical ballet her passion. 

On that same note, by focusing on the muscles you’re using, you’re getting a better-quality workout. “If you’re thinking about what you’re doing and which muscles you’re engaging, you’ll get 30 per cent more out of your workout,” she promises.

In the end, regardless of whether dance-based exercise sounds appealing to you, Asper and Horan agree it’s important to choose an exercise routine that fits into your lifestyle. “Our society is so sedentary,” says Asper. “It has to be programmed into your lifestyle to move every day.” Echos Horan, “Find things you like to do—not every exercise is made for everybody.” 

The key is to vary your exercise selection, order of exercise and number of repetitions to keep the body guessing. Cross training is also a great way to mix it up and stay injury-free, adds Horan, and body conditioning should become part of your year-round exercise routine.

One of the ways in which the women plan to add variety to their clients’ routines is by offering a new hybrid class this fall, which is influenced by everything from pilates to yoga to weights to dance. “We’re really looking forward to the hybrid classes so we can explore different combinations,” says Asper. “When I’m teaching, there’s always a connection to dance.”

The Workout
These exercises help strengthen the core of your body, an essential component to any dance-based exercise.

Side lying series with a glider*
Completely extend your body on the floor and glide up, using your abdominal muscles. Create a slight v-angle at your hips to engage the core, and make sure you keep your shoulders stable. You should also practice proper breathing techniques—exhale as your glide up, then inhale on your way down. Repeat 12 times.

* Gliders help you engage multiple muscle groups while utilizing your core. You can find them at most fitness stores.

Plank
Support your weight on your forearms—with elbows under shoulders—and your toes. Your body should be in a table top position, with your hips and shoulders in the same plane. Draw your navel and pelvic floor muscles in and up. Hold this position, then push your hips into a pike position. Come back to the plank and pull yourself forward over your hands. Repeat five times or until fatigue sets in.

Leg balance with reverse fly 
Balance on one leg. Hinge over from the hip, establishing a straight line from the tip of your head to the tips of your toes. Draw your navel in and up and your pelvic muscles up to activate the muscles in your core. Arms should hang in line with your shoulders. Slowly raise your arms up, pulling the shoulder blades in together, then lower slowly. Do 12 repetitions, changing the balancing leg after six reps.

Wide plié squat with lateral raise
Take a wide stance with your legs and turn your toes out slightly. Arms are in front of your hips, hanging in line with your shoulder. Slowly lower your body weight straight down, tracking your knees over your second and third toes, and raise your arms up to shoulder height at the same time. Slowly return to the starting position. Repeat 12 times.

Abdominal curl with a bender ball
Pull your navel into your stomach as you curl down with your arms straight out in front of you. Keep your chest lifted, your hips and pelvis square, and your spine as the key conductor of movement. To make this exercise more challenging, raise your arms straight up or add a twisting motion. Repeat 12 times.