Dance Conditioning Class

Dance Conditioning Class

Are you looking for a workout plan that actually works? Whether you dance for fun or recreation, the truth is you are doing your body a great favor. Dancing can also go a long way to uplift your spirit and soul. So you would agree that it is a great and highly beneficial activity. Dancing is one of the surest ways to maintain total (physical, social and mental) fitness. Most energetic dance forms are very effective in weight loss programs. However, every dance form is unique in style, formation and patterns. The good news is that they all work towards achieving the same goal. The dance conditioning class is a fitness routine geared specifically toward complementing the dance routine or training.

Dance conditioning or dance strength training is a routine that teaches endurance in dancing (especially energetic dance forms) through strength training. This will enable dancers complement their technical and stylistic dance training and also prevent injuries. Conditioning classes are offered separately from dance technique classes. This is because conditioning is very important for stamina and technical aptitude which is essential for the overall dance performance.

This dance class consists of series of strength training exercise that will enable any dancer excel in his or her dance focus. It helps improves technique and performance in all dance forms by strengthening the body’s core. This goes a long way to improve coordination, balance as well as alignment and flexibility. This class is very important and is therefore recommended to all dancers. We all know that dancing can make you fit, but do you know that you need to be fit to dance properly? This is what the dance conditioning class is all about.

What are the Specific Dance Moves to Learn in this Class

Dance conditioning classes are usually incorporates various exercises and strength training sessions to achieve the dance fitness goals. Some of the moves to look out for in this dance class include the following.

  •  Flexibility Exercise
    Flexibility exercises would include all exercises that would improve your flexibility.  Since dancers are likely to suffer injuries on their lower legs, hips and backs, it is very important to ensure that the muscles in these areas are warmed up and stretched sufficiently. On this note, flexibility training involves proper body stretching.  Some stretches to learn would be the back stretches, groin and inner thigh, sides, arms and leg stretches.
  •  Cardiovascular Exercise
    Cardiovascular exercises comprises of few minutes warm up accompanied by series of aerobic exercises designed to keep dancers in the target heart rate. The target heart rate for dancing is 70 to 85 percent of your maximum heart rate. These exercises are very important because they help build stamina. It is highly recommended to perform cardio exercises before every dance rehearsal or training.
  •  Strength Exercise
    These are exercises specifically intended to enhance the dancer’s strength. This is very important especially in vigorous or energetic dance forms. Every dancer requires maximum strength and stamina to carry out moves effectively. Strength exercises are basically divided into pull actions and pull actions. Pull actions includes deadlift, pull ups, row etc. Some examples of push actions include squats, bench press, shoulder press etc.  
  • Core/Abdominal work
     These exercises are designed to strengthen your core and abs. They would require dancers to twist their torso and squeeze their app muscles to support the spine. Some exercises to look out for include abdominal hold, side crunch, opposite arm and leg raise, prone plank, squat thrust with twist, ballet twist, cobra and many others.

Benefits of the Dance Conditioning Class

There are numerous health and fitness benefits of dancing. However dance conditioning is very beneficial to dancing itself. Some of the benefits include:

–          Enhances stamina

–          Prevents injury

–          Breath movement coordination

–          Increases strength and flexibility

–          Lengthens the musculature

–          Inspires choreography

–          Relieves stress and builds endurance

What to Wear/Bring to Class

For dance conditioning class, a regular gym or yoga outfit is appropriate. Avoid wearing clothes or shoes that are too tight or uncomfortable.


Conditioning not only ensures that you are physically fit but also allows your body to safely perform the physical demands of dancing with the least risk of possible injuries. It is very essential for all dancers and so if you haven’t already enrolled in a conditioning class, then this is a great opportunity for you to boost your strength, endurance, flexibility and cardiovascular fitness.