The Ultimate Dance Warm Up Routine: 8 Moves in 10 Minutes

Training Tips

The Ultimate Dance Warm Up Routine: 8 Moves in 10 Minutes

Karl Flores
January 24, 2024
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Hey there dancers! Are you ready to take your dance game to the next level? Well, we've got just the thing for you. Introducing the ultimate dance warm-up routine that you should do every single day. Whether you're a beginner or a seasoned pro, this comprehensive 10-minute warm-up will supercharge your body's performance and prepare it for the demands of your dance activities. So, let's dive in and get started!

1. Cat Cows: Mobilize Your Spine

To kick things off, we'll start with a mobility drill called Cat Cows. This exercise focuses on three sections of your spine - cervical, thoracic, and lumbar - creating space between the vertebrae and improving your overall mobility. Start on your hands and knees, with your knees under your hips and your hands under your shoulders. Flex your toes towards your shins and ensure your shoulders and elbows are externally rotated. From there, tuck your chin into your chest, exhale, and push the middle of your back towards the ceiling, creating an arch. Inhale and create an arch in the opposite direction, bringing the top of your head as high up as possible. Repeat this motion for a total of eight cat cows, ensuring to push your spine a little further than you think you can for that extra stretch.

2. 90-90 Hip Switch: Improve Hip Mobility

Next up, let's focus on hip mobility with the 90-90 hip switch. Sit on your butt with your legs in a 90-degree position. The regressed version has your hands behind you on the floor, while the progressed version has your hands grasped together in front. Push your front leg into the ground and peel your opposite leg out until your front leg can't stay on the ground anymore. When both legs are in the air, actively pull your knees away from each other. Perform this exercise for 20 seconds, feeling the stretch and mobility of your hip joints and adductor muscles.

3. Adductor Rock: Target the Inner Thigh

Now, let's give some love to the often neglected inner thigh muscles with the adductor rock. Start by extending your tighter leg out and placing the other knee on the ground. Flex and flatten your extended leg's foot, keeping your toes facing forward. Place both hands on the floor beneath your shoulders, and then sit your butt back, trying to touch your heel while inhaling. Rock forward, keeping your ribs and pelvis tucked, and exhale. Perform six repetitions on each side, starting with the side that feels tighter.

4. Crab Reach: Activate Shoulders and Glutes

Ready to activate your shoulders and glutes? It's time for the crab reach. Plant both feet on the ground close to your butt, and put one hand down flat behind you, a little further away than beneath your shoulder. Face your fingers away from your body and fully extend that arm, while keeping the other arm's elbow bent and tucked against your chest rib area. Squeeze your butt and elevate your hips, then twist and reach your fingers towards the hand on the floor. The goal is to keep your feet planted and focus on rotational movement from your spine. Perform five reps on each side.

5. Beast Hold: Strengthen Shoulders and Core

Now, let's move on to the beast hold exercise to strengthen your shoulders, core, quads, ankles, and toesies! Begin with your wrists under your shoulders and your knees on the ground, creating a square between your wrists and knees. Keep your back as parallel to the ground as possible and lift your knees off the ground, holding this position for 20 seconds. This exercise also improves wrist and joint strength, helping you build a solid foundation for your dance moves.

6. SL RDL to OH Reach: Balance and Strength

Get ready to work on balance and strength with the single-leg Romanian deadlift to overhead reach. Start by standing on the leg that has the worst balance, slightly bending that knee. Slowly tilt your torso forward while extending the other leg backwards, keeping your toes flexed towards your shin. Maintain a parallel position between your spine and leg, and push through your big toe to stand straight while lifting the extended leg forward to a 90-degree angle. Perform eight repetitions on each side, engaging your toes, ankles, calves, glutes, hips, and core.

7. Pogo Hops: Improve Ankle and Toe Strength

Time to give your Achilles tendon some love with pogo hops. Stand with your feet shoulder-width apart, chest proud, and hands on hips. Start by doing mini hops, focusing on pushing off and landing through your foot and ankle, rather than your knees. Feel like you're slapping the bottom of your toes on the ground and immediately lifting them towards your shins. Perform pogo hops for 20 seconds, either moving forward and back or staying in place, depending on the space you have.

8. A Skips: Enhance Coordination

To wrap things up, let's enhance coordination with A skips. This exercise builds upon the pogo hop but is performed on one foot with a high knee motion. Start with one pogo hop, land with your right leg striking down first, and elevate the left knee to a 90-degree position. Bring the opposite arm to a 90-degree position. Repeat this motion, alternating legs, for 20 seconds. A Skips provide a healthy stress for your ankle, toes, and Achilles area while challenging your coordination, making it the perfect way to end your warm-up session and get ready to dance!

Remember, consistency is key. Make it a habit to incorporate this ultimate dance warm-up routine into your daily routine or at least 15 minutes before you start dancing. Your body will thank you, and you'll notice improvements in your performance and overall dance abilities. Are you ready to take your dancing to the next level? Then let's get warmed up and hit the dance floor!

If you want to take your dance journey even further, click the link in the description to access STEEZY's recommended dance workout classes online, including a strength and conditioning class from me. 

Here at STEEZY, we're passionate about promoting the holistic well-being of creatives, combining fitness, wellness, and an immersive atmosphere where artistic minds flourish. Our dedicated team is committed to nurturing your physical, mental, and emotional well-being, empowering you on your journey towards optimal health and boundless creativity.

Thanks for joining us on this dance prep journey. Keep dancing, keep moving, and keep shining!

Karl and the STEEZY Team