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Welcome to part two of our three part series on fitness resources for the traveling dancer for National Physical Fitness and Sports Month!
Last time we discussed resistance bands, a portable and versatile alternative to free weights and gyms for getting a full-body workout in on the go. The full-body beach-muscle workouts you get from weightlifting or resistance band training programs are certainly very important to strength and fitness for dancers. However, as I said last week, two of the most important salient components of physical fitness for dancers specifically are touched on only briefly by most weightlifting and resistance training programs aimed at bodybuilders, and can be done without a gym, weights, bands, or anything of the sort.
Those components are stretching/flexibility and core training. Training the core, in addition to training the lats, is very important to keeping a dancer’s frame solid, as much of a dancer’s frame comes from the core. Stretching and flexibility are important, particularly for follows who are led into moves requiring flexibility,
The following smartphone apps present comprehensive stretching and core training programs to increase your flexibility and strengthen your abs and core. The exercises shown in the apps are exercises you only need your body and some floor space for and can be done in your hotel room easily, although I would do them while you’re in the room by yourself if you have a lot of roommates as they do take up some real estate on the floor.
High-level dancers and performers will undoubtedly already have stretching and core training programs very similar to those shown in the apps in place already, but the apps offer an excellent framework to beginners just getting into stretching and core training, as well as structured programs.
STRETCHING AND FLEXIBILITY
Start Stretching from Gregory Dunn and Health & Fitness comes with a free stretching program featuring such foundational stretches as the rear hand clasp, shoulder extension, back bend, and lying twist, and two paid premium regular and advanced programs. The app also offers stats on which stretches you have done and for how long, and times you when you select a stretch in addition to showing you the proper form for the stretch in detail both with words and pictures. Stretch duration and countdown times can be customized in the app.
Sworkit’s Stretching app offers three programs: Full Body Stretch, Head To Toe Stretch, and Pilates Essentials, offering a very similar program of stretches as the Start Stretching app. You pick the amount of time you want to spend stretching in minutes, and the app gives you a structured program with a new stretch every 30 seconds, accompanied by videos demonstrating the stretch in detail, and all you have to do is follow along with the voice instructions.
ABS AND CORE TRAINING
Sworkit’s Abs And Core app offers three programs: Awesome Abs, Complete Core, and Back Strength. Each workout program offers exercises critical to core strength such as the plank, the situp, the 6-and-hold, the twist, the hundreds, and many others. The workout structure is identical to the stretching app.
Both Sworkit’s stretching app and their abs and core app can be connected to your phone’s health app and any music apps on your phone.
The most comprehensive free alternative on the app store is Abs Workout from Fast Builder Limited. The app comes with a staggering eight different workout plans ranging from beginner to advanced: Beginner Abs, Beginner Core, 7 Minute Abs, Ab Blaster, Core Trainer, Plank Challenge, Angel Abs, and the toughest of them all, Hard Core. Workout times range from 7 to 21 minutes. You are shown a preview of the workout before starting and letting the voice guidance take you through your workout in a manner very similar to the other apps.
The app can be configured to skip the countdown seconds, voice guidance, and halfway prompt, as well as connect to Apple Health.
Stretching and core training are some of the most pivotal exercises for a dancer’s fitness and long-term health, and we hope these apps are useful to you in reaching your goals in this area.
If the hotel-room workouts just aren’t cutting it for you, next week we will be covering a possibly revolutionary new app that could make gym access on the road much easier – stay tuned!