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What is the Best Way to get a Dancer's Body?

By Bethany Keene
Updated Feb 07, 2024
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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.

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Discussion Comments

By anon1004615 — On Mar 16, 2021

This is a great, informative article about achieving a dancer's body. There is a misconception that you must dance constantly to attain a dancer's body, however, that is untrue. There is a saying, "Dancers are born, they are not made". The bone structure of a dancer is different from a basketball player's bone structure, and you cannot change bone structure. What you can do, is target specific muscles and areas around your body and strengthen those to get the dancer's body that you desire.

By Laotionne — On Nov 17, 2014

A great aspect of using dance as a way to get into condition is that there are so many different types of dances and dance classes that you never have to get stuck with one type of dance. Otherwise, you might get bored and quit.

By Feryll — On Nov 16, 2014

I understand that the average person cannot afford to spend three hours a day dancing. However, the average person can take a few dance classes during the week. And if you can afford to take classes then it makes sense to use dance classes to build a dancer's body.

If you want a dancer's body then dance. If you want a basketball player's body then lace up your high tops and hit the basketball courts. One of my football coaches in high school suggested some of us players take dance classes to help us with our footwork. Dancing is a great way to get into shape and then stay in shape once you have reached your goals.

By Sporkasia — On Nov 16, 2014

Hitting the courts and playing tennis on a regular basis has to be one of the best ways to develop a slim and muscular body type. I started playing tennis when I was almost four years old and I have played regularly ever since back then when I first started playing with my parents.

I did not start playing tennis because I wanted a slim muscular body. As I said, I was four, and mostly I wanted to have fun and play with my parents. The getting in shape was simply one of those benefits I did not think about.

By Animandel — On Nov 15, 2014

I can appreciate the dancer body, but personally, I really like the swimmer body, especially for men. I like the slim muscular lower body and then the larger chest and shoulder muscles. Swimmers' bodies really look like they have been sculpted by an artist.

However, I guess swimmers and dancers have quite a few similarities when it comes to body types and muscle development.

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