Sculpt your arms

Dancers frequently use their arms and upper body to express emotions, tell stories, and perform various movements such as lifts, turns, and jumps. Toned and defined arms which are strong and flexible, are an important requirement of dancing. Specific exercises have been designed as part of workout regimen to keep the arms in shape. “Dance workouts, such as the moves in dance body cardio and sculpt classes, are excellent arm workouts because they work all of the muscles with low weight and high repetition, helping to build muscle endurance. A ‘Dancer’s Arm Workout’ is a routine that focuses on the arms, shoulders, and upper body muscles, with the goal of developing toned, strong, and flexible arms similar to those of dancers,” says certified Pilates instructor Zaineb Ali.

The workout may also include resistance bands or weights to increase the challenge and intensity of the exercises.

THE DANCER’S ARM WORKOUT

“The  workout consists of a series of exercises designed to tone and strengthen the arms. These exercises target the various muscles in the arms, including the biceps, triceps, shoulders, and back muscles,” says fitness expert Meenakshi Mohanty.

BENEFITS

The workout provides numerous benefits, including:

• Facilitating improved arm movements by strengthening muscles
• Increasing upper body strength and improving overall fitness
• Improving posture by toning the back muscles and reducing risk of back injury and pain

It can help improve overall fitness as well, by increasing cardiovascular endurance, increasing energy levels, and decreasing stress.

HOW IT WORKS

The Dancer’s Arm Workout can be done at home or at the gym. Meenakshi and Zaineb list the following component exercises: 

Push-ups

This classic exercise is great for strengthening the upper body, including the arms. Begin in a plank position with your hands shoulder-width apart to perform a push-up. Lower your body until your chest nearly touches the ground, then push yourself back up to the starting position.

Tricep dips

This exercise works the tricep muscles located at the back of the arms. Sit on the edge of a bench or chair, holding onto the edge with your hands. Lower your body slowly to the ground, then push yourself back up to the starting position.

Shoulder press

This exercise is excellent for strengthening the shoulders. With your palms facing forward, hold a pair of dumbbells in each hand. Raise the dumbbells above your head, then gradually lower them.

Dumbbell curls

This exercise is excellent for developing biceps. With your palms facing up, hold a pair of dumbbells in each hand. Slowly raise the dumbbells to your shoulders and then lower them.

Overhead press

An effective exercise that targets the shoulders and upper back muscles, it is simply a movement that involves pushing resistance above the head. This exercise can be done with dumbbells or a barbell.

Pull-ups

Pull-ups are a great exercise to strengthen your upper body, particularly your back, biceps, and shoulders. If you’re a beginner, you can start with resistance band assisted pull-ups.