Get-Fit Tricks

The secret to scoring a dancer’s trim and toned shape is to work your muscles less than you’re use to. Yep, you read that right. Dancers practice concentrated movements that function as deep sculpting tools to create long, lean muscles. Thise coveted results are what have inspired dancer-infused fitness programs such as Pure Barre, the total-body workout that combines Pilates, yoga, and dance to target the body areas all wemon struggle with – core, hips, butt and arms.

“Pure Barre is an athletic approach to dance and Pilates,” says Carrie Rezabek, CEO and founder of Pure Barre Technique. “It uses calculated isometric movements to work each muscle back out to create long, lean lines – without the bulk.”

Isometric exercise involves supporting a weight (in this case, your body weight) with-out moving your muscles – for example, holding a pushup in the lower position. (That’s different from most standard exercises – linges, crunches, curls – in which you move your muscles through a full range of motion.) “Keeping your muscles in a fixed position increases the time they’re under tension, which makes them stronger,” says strength and conditioning specialist Mike Mejia, a personal trainer in Plainview, New York.

Dance-inspired moves are a great way to round out any workout. Here’s why:

They’re excuse-proof.
A closet-sized apartment, no gym membership, or even a bum ankle is no reason to dodge these exercises. Because they don’t require big movements or a single piece of equipment, they’re perfect for small spaces. “And they also promote strength and endurance in muscles and joints that have a limited range of motion because of an injure,” says Meg Lesniak, a trainer at The Sports Club/La in Miami.

They’ll make you lean but well-rounded.
Isometric exercises develop the kind of muscle fibers that are key for endurance and balance. Both are important to your overall fitness, making isometric training an ideal complement to workouts that develop speed and agility, like cardio intervals or plyometrics, Lesniak explains.

They make you flexible and injury resistant.
Ever wonder how dancers can bend, twist, and split their bodies – and then stay there? They practice isometric holds at insane angles. When a dancer holds her leg up, the main muscles recruit other, smaller muscle fibers that are often neglected in dynamic exercises. Strengthening these fibers gives them better range of motion, making them more flexible and less prone to injury. And you don’t need to make like a pretzel to benefit.

You can adjust the moves to match your skill level and goals.
We’re big fans of any workout where the only equipment you need is your own body weight. But you can accessorize isometric training with weights for an added calorie burn and strenght boost. Try this move from Mejia: Grab a five-pound dumbbell and hold it at the halfway point of a biceps curl (so that your forearm is perpendicular to your upper arm) for 50 to 60 seconds. Can’t  make it to 40 seconds? Switch to a lighter weight. if you can tough it out for longer then 60 seconds, bump it up a few pounds. Repeat one or two times on each side.

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