The Dancer’s 5-Minute Workout

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September is a busy month, and there’s no time to waste between auditions, gigs, and work. So how do you fit in a quick workout when you can’t get to the gym? I’ve created a few simple moves for you that will not only tone your abs, glutes, and thighs, but will make you feel graceful and strong—all in under five minutes. So if you’re working on your dance technique and your fitness, this is for you. All you need is space to lie down on the floor. No equipment, no special shoes, no excuses!

The Modern Contraction
This exercise targets abs and obliques. It’s a prettier version of the standard sit-up, so take your time with it and enjoy!

  1. Sit on the floor with both knees bent in front of you and your feet on the ground; don’t let them creep too close to you. Hold your arms out in front of you. Remember to drop the shoulders down in this position. Inhale.

  2. On the exhale, sweep both arms to the right side of your body and lower yourself halfway to the ground. Inhale back up to the starting position, and repeat on the other side. The key to this one is keeping those feet on the floor!

Perform two sets of 20!

The Jazzy Press
This one targets shoulders, glutes, and thighs. Think yoga bridge, but flowy and dancy.

  1. Sit on the floor with your left foot flat on the ground, knee up, and your right leg in front of you. Place your right hand flat on the ground close to your body so your wrist is under the shoulder. Hold this pose and inhale.

  1. As you exhale, contract your tummy, press up through your left foot, and lift your hips and butt off the floor, while bringing the left hand over the head and arching the back. Remember to keep that right leg straight. Inhale to come back down.

Perform 10 on each side and take your time—you’ll definitely feel it!

Want to practice more of your moves? Check out our dance audition listings!

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Erika Shannon
Erika Shannon is a choreographer, teacher, and movement coach, working with dancers of all levels, singers, models, and fitness enthusiasts to help them move their bodies with confidence and connect to movement so it makes sense. Her signature online dance program, Don’t Dodge the Dance Call, has been featured in several theatrical publications, including Backstage!
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