Do It Like A Dancer


Calf raises
Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor.

Toe squats
Stand behind a chair with your hands resting on the chair’s back. Shift your weight onto the balls of your feet slowing drop into a squat. Now stand straight up staying on your tip toes. Flex your leg and butt muscles to help maintain your balance as you go up and down.

Ankle circles
Start lying down in a comfortable position  Hug one knee to your chest and keeping everything still but your foot while beginning to move your ankle in a circle motion.

Strive to circle in the biggest range of motion possible.  Notice if your ankle moves easily one direction and not so far the other.  Pass through a “ballerina point” position, and the deepest flexed foot position possible.  Strive to move the foot evenly to the right and left sides.  Allow your toes to work and release as you carve the circle.

Oblique crunches
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor. Make sure your feet are elevated and resting on a flat surface. Now lift the shoulder in which your hand is touching your head.

Elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee. After your knee touches your elbow, lower your body until you have reached the starting position.

Vertical crunches

Lie down on your back. Raise legs up so that they are perpendicular to the floor (legs should be as straight as possible). Hold arms straight out above your chest. This is the starting position. Begin exercise by reaching for your toes by crunching your head and shoulders off the ground. Pause, then lower back down to starting position.

Assume the pushup position. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.