Discover published sets by community

Benefits: Builds core strength, improves posture, and enhances muscular control. Procedure: While sitting or standing, pull the belly button toward the spine, round the back, and release.

Benefits: Increase leg strength, flexibility, and prepare the body for more complex movements. Procedure: Stand with feet shoulder-width apart, bend knees over toes, keep back straight, and lower buttocks toward the ground.

Benefits: Develops core strength, bodily control, and fluidity of movement. Procedure: Perform dance movements on the floor, including rolls, falls, and transitions.

Benefits: Improves flexibility, strengthens core muscles, promotes balance and focus. Procedure: Perform yoga poses and sequences that focus on the specific needs of dancers, including balance, flexibility, and strength.

Benefits: Enhances fluidity of motion, improves ease of movement, and promotes breath connection. Procedure: Use breath to initiate and release tension in movements, often paired with falls and recovery.

Benefits: Increases flexibility in the torso, improves lateral body strength, and enhances posture. Procedure: Reach one arm over the head while bending to the side, keeping hips in place.

Benefits: Increases flexibility in the spine, enhances control of the core muscles, and encourages relaxation of the back. Procedure: Begin standing upright, gradually roll the spine down starting from the head, moving vertebra by vertebra, towards the toes.

Benefits: Develops style and flair, improves coordination, and builds lower body strength. Procedure: Walk forward with style, using hip movements and a slight bounce, often on the balls of the feet.

Benefits: Improves coordination, increases body awareness, and develops isolation of body parts. Procedure: Move one part of the body independently from the rest, such as the head, shoulders, or hips.

Benefits: Develops foot arch strength, improves balance, and engages leg muscles. Procedure: Start with feet together, slide one foot forward, only toes touching the floor, and then slide back to starting position.

Benefits: Strengthens back muscles, increases spine flexibility, and improves posture. Procedure: Lying face down, lift the chest off the floor using back muscles, keeping neck neutral.

Benefits: Increases leg strength and cardiovascular endurance, and prepares the body for more complex jumps. Procedure: Start in parallel position and jump vertically, keeping legs parallel and straight, land softly.

Benefits: Increases flexibility and range of motion in the hips, strengthens core and leg muscles. Procedure: Swing one leg forward and backward from the hip, keeping upper body stable.

Benefits: Builds endurance, improves timing, and helps in weight shifting. Procedure: Step in a pattern of three steps; typically the pattern is down, up, up.