Dance Inspired Bodyweight Exercise Moves


Exercise whips up into shape, and we all know this. Sometimes, It can get boring if we are doing the same ones all the time. For example, with routines such as planks and mountain climbers, for instance, can get pretty tiring pretty fast – and fitness experts think the problem lies in the fact that we are not enjoying what we are doing. But if we incorporate dance inspired bodyweight exercise routines into our program, that might just do the trick.

Self-proclaimed fitness artist Nicole Winhoffer – and former trainer to Madonna, to boot – shares her go-to routine when she only has 20 minutes to exercise. And we think it is something that you may like, too. You don’t even have to dress up for it! You can do it at the comfort of your own home, but consider warming up first before getting right into it.

  • Inward extension. The top move among these dance inspired bodyweight exercise routines is the inward extension. Get down on all fours, with your right knee angled in towards left knee. Point your right toe and press your right leg up and away from your body, making sure it is fully extended with your knee straight. Then arch it as high as you can, but don’t put pressure on your back.
  • Foot grab. Start on all fours, with your hips as level as possible with the 90-degree angle of your right leg. Then reach back with your right hand and hold your right foot, hold the position, and then release. Extend your right arm in front of you, and extend your right leg behind you. Repeat the process without letting your right hand or foot make contact with the floor.
  • Around the world. Start by laying down on your left side, propping yourself up with your elbow with your knees bent and legs stacked. Then extend your right leg in front of you so that it forms a 90-degree angle with your hip. Point your toes and extend your right leg up to the ceiling. Bend the knee, and bring the leg down to touch the floor behind your back and tap the floor with your toes. Bring your leg back up to the ceiling and extend it in front of you. Repeat.
  • Wall taps. The final dance inspired bodyweight exercise, wall taps start with your back at least two feet away from a wall. Then squat down, placing both of your hands on the floor. Lift your right foot to the wall, making sure to support yourself by pressing down on both hands and rolling down your shoulder blades. Using your core, slowly step your left foot away from the wall. And then carefully walk the right leg up the wall until your legs and hips form a 90-degree angle in relation to each other. Finally, point your right foot, lower it to the ground, and tap the floor with your toes. Bring your leg back up and tap the wall. Alternate between tapping the wall and the floor.

Each of these exercises should run for one minute, with no rest in between. After the right leg, take a 60-second breather and then repeat the whole thing with the left leg.


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