just dance

Workouts that will improve your dance skills
Dance and cheer go hand in hand, so it's no surprise that dance conditioning moves can help cheerleaders reach their physical peak. "Conditioning is a great way to prepare for national competitions," says Eva Redpath, a Toronto-based fitness expert and personal trainer. "Not only will it put your body in top performance shape, but it can also prevent or rehabilitate injury."
To help you hit the right exercise note, we asked Redpath and Jaclyn Butterfield, dance director of Costa Mesa, CA-based Team OC Training Center, for their rockin' recommendations. Get ready to move into the fitness groove!
1. Power Pli�
A) Start in first position.
B) Lift up onto the balls of your feet keeping thighs squeezed together.
C) Slowly lower into a pli�, then raise back to the standing position, keeping the heels raised the entire time. Repeat the same movement four times. On the fourth repetition, hold at the midway point and perform eight tiny pulses. Repeat the complete sequence with your feet parallel rather than turned out.
Sets/Reps: 3 sets of 10
Benefit: No dance-based workout would be complete without plies. Dancers use these conditioning plies to add airtime to their jumps, and so can you.
Training Tip: Make sure to keep your pelvis tucked under your rib cage, holding your body in line. Avoid sticking out your butt for the best results.
2. Gravity Stretch
A) Lie down on your back with your butt against the wall and legs raised at a 90-degree angle.
B) Keeping your legs against the wall, open to a middle split
C) Hold the stretch for at least one minute, then lower legs closer to floor and hold for another minute.
Sets/Reps: Repeat this for four minutes in total.
Benefit: The crew at Team OC swears by these splits for staying flexible. "These stretches can really help your toe touches-either in Basket Tosses or on the ground," says Jaclyn.

Training Tip: Keep your feet turned out the entire time.
3. Criss-Cross
A) Lying on your back, raise your legs to a 90-degree angle. Make sure your feet are positioned one in front of the other in fifth position and toes should be flexed.
B) Using quick beats, criss-cross your legs twice, and then throw your legs open into a middle split, keeping them turned out
C) Raise your legs back to a 90-degree angle, with the opposite leg in front and repeat.
Sets/Reps: 2 sets of 16
Benefit: A big part of getting those long, lean dancer lines is toning your legs-and this exercise is tailor-made to do just that. Your inner thigh muscles will thank you.
Training Tip: Make sure to do this exercise at a fast pace, keeping your legs long and straight as you go.
4. All About Attitude
A) Start in a sitting position, with your left leg in front of you and your right leg behind you. Both should be bent.
B) Place your hands on your front knee, and squeeze your right butt cheek so that your knee and leg come off the floor. Repeat the sequence on the other side.
Sets/Reps: Repeat the lift eight times, holding the eighth one. Keeping your knee off the floor, flex your foot and push backward eight times.
Benefit: Say sayonara to muffin-top, and hello to toned glutes with this challenging move! Another benefit is improved Arabesques and Scorpions.
Training Tip: Make sure to keep your glutes squeezed as you do this exercise.