As a contemporary dance beginner, it's important to build strength and flexibility in order to improve your technique and prevent injury. Here are some exercises to get you started:
1. Planks
Planks are a great way to build core strength, which is essential for stability and balance in dance. Start by getting into a push-up position and resting your forearms on the ground. Hold this position for 30 seconds and gradually increase the time as you get stronger.
2. Leg Raises
Leg raises help to build strength in the hips and thighs, which are important for many contemporary dance moves. Lie on your back and raise one leg off the ground, keeping it straight. Hold for a few seconds, then lower it back down. Repeat with the other leg.
3. Hip Circles
Hip circles are a great way to increase flexibility in the hips, which are used extensively in contemporary dance. Stand with your feet shoulder-width apart and make small circles with your hips, gradually increasing the size of the circles as you get more comfortable.
4. Shoulder Stretches
Contemporary dance often involves fluid upper body movements, so it's important to have flexible shoulders. Stand with your feet shoulder-width apart and bring your arms up to shoulder height. Gently pull one arm across your chest, using your other arm to apply gentle pressure. Hold for a few seconds, then switch arms.
5. Splits
Splits are a challenging but important stretch for contemporary dancers. Start by sitting on the ground with your legs spread as far apart as possible. Gently lean forward, keeping your back straight, until you feel a stretch in your inner thighs. Hold for a few seconds, then relax.
Remember to always warm up before starting any exercise routine and to listen to your body to avoid injury. With consistent practice, you'll be on your way to building strength and flexibility for your contemporary dance journey.
