• Karlie Grace

Winter Warmups


These long winter days can have negative effects on our bodies making them easily fatigued and more susceptible to injuries. This is why warming up is SO important for us dancers. Whether at home or in the studio, here are practical ways to keep your blood flowing and body moving!


  1. Gradually increase your heart rate

It’s important to keep your heart pumping so do simple and dynamic exercises that impact every part of your body and improve your cardio overall. These exercises can be as simple as:

  • Star jumps

  • Burpees

  • Planks

  • Jogging in place

  • Push-ups

  • Squats/Squat jumps

You can create a simple routine that takes no longer than 15-20minutes to complete and gets you ready for the rest of the day!


2. Build your energy with stretches

The frosty weather can also make us feel more lethargic, weak and easily tired. Once your body is warm, stretching is a great way to slowly transition your body into a more energetic state. Stretching benefits your flexibility and ‘loosens’ whatever you feel is ‘tight’ in your body. To fully challenge your flexibility, do a range of stretches that focus on different areas of your body like the following:

  • Frog & Butterfly Stretches

  • Hamstring Stretches

  • Hip Stretches

  • Inner & Outer Thigh Stretches

  • Splits (sides & front)

  • Leg Hold (left & right)

  • Lower & Upper Back Stretches

You can do these stretches in no particular order and have a good mix of floor and standing stretches. Make sure there’s variety in your stretches and you aren’t just stretching one area the entire time. Commit a minute or so to each stretch to make your body feel it!


3. Hydrate regularly

Another negative effect of winter is that it increases dehydration amongst people. Research suggests that this is often the result of a lack of sweat produced by our bodies and a reduced amount of thirst for fluids. This can be incredibly harmful to dancers because we need water to strengthen our minds and bodies. So, keep a bottle of water with you at all times especially when you’re about to practice your latest routine or begin a full warm-up.


Stay warm, dancers!


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