There are many exercises to get a lean, slim dancer's body that can be done without needing to dance for hours every day. In fact, a number of exercise programs are currently quite popular that combine traditional dance moves with stretches from yoga and Pilates, as well as aerobics. In general, a dancer's body is slim and strong, with long, lean muscles, excellent posture, and high levels of aerobic endurance, so it will take persistence and hard work to get there.
The best way to get a dancer's body on one's own is a combination of a healthy diet, aerobic exercise, stretching, and strength training. A healthy diet consists of fruit, vegetables, whole grains, and lean sources of protein, as well as a great deal of water. Soda and sugary, fatty snacks should be avoided as much as possible.
Aerobic exercise should be done for 30 to 45 minutes per day, for three to five days per week. Aerobic exercises include brisk walking, jogging, swimming, bicycling, or even the most obvious: dancing! In addition to increasing endurance, aerobic exercise is one of the most effective ways to promote weight loss.
For the stretching portion of an exercise routine, many people find success with yoga and Pilates. These programs stretch the muscles, creating long, lean muscles that are strong without being bulky. Strength training may consist of floor exercises, such as crunches, squats, leg lifts, calf raises, push-ups, and side planks, just to name a few. In addition, strength training should involve some weight lifting, generally for two to three days per week. They key to getting a dancer's body is to consciously engage the entire body in the exercise as much as possible, to strengthen all of the muscles in the body and improve posture.
Another option is to take a class that focuses on attaining a dancer's body. These classes often combine traditional dance moves, frequently from ballet, with stretching exercises similar to yoga and Pilates. Classes like these are frequently taught by trained dance teachers, who will be able to provide detailed instruction, and help students to avoid injury when dancing and stretching. Students often work with a barre, as in a traditional ballet class.
Keep in mind that attaining a dancer's body requires periods of rest as well. The body needs time to recover, so it is important to get enough sleep at night, and to never exercise on muscles that are strained or injured. This combination of diet, aerobic exercise, stretching, and dance will start anyone on a path to a dancer's body and a lifetime of good health.
