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Best Warm-Ups to Do Before Dancing


Taking some time to warm up your body before a dancing lesson (or any workout session!) is essential. According to Health Act, warming up boosts your heart rate and promotes blood flow to your muscles. Professional dancers never start a dance class or an on-stage performance without a quick warm-up session because they understand the necessity of gradually acclimating the body to the demands of the performance.


Prepare for your dancing class or other forms of exercise with dance warm-ups and stretches. Warming up your muscles properly and stretching for a few minutes will help you have a more enjoyable and injury-free dancing experience. Here are some of the best warm-ups to do before dancing:

Jumping Jacks

The most effective way to improve your blood flow and heart rate and prepare your muscles for stretching is to begin with a dynamic exercise� a series of short movements. Start by doing two sets of 20 jumping jacks.

Leg Swings

Leg swings let you isolate one side of your body at a time, increasing your range of motion and flexibility. To do a leg swing, stand with one leg in front of you. Lift the other leg, and bend it slightly as you swing it towards the front of the room, then toward the back. For each leg, repeat this motion at least 10 times. Hold on to a chair to stay upright if you're having trouble maintaining your balance.

Lunge Stretches

From your quads to your glutes, lunge stretches are a terrific way to stretch several muscles in your lower body. To perform a lunge stretch, stand tall with your feet shoulder-width apart, then move one foot back behind you, bending your front knee and keeping your rear leg as straight as possible. Deepen the stretch by lowering yourself as much as you can�if necessary, rest your palms on the floor for balance. Rep on each side 10 times, each time deepening the stretch.

Heel Raises

Heel raises combine a calf and hamstring stretch to help you become more supple. To complete a heel raise, stand tall with your feet facing towards the front, lift your heels off the ground until you're only standing on your toes, then return to the beginning position.

Hip swings

To warm up your hip joints, stand tall with your feet shoulder-width apart and alternate moving your hips from left to right, repeating at least 10 times on each side.

Neck turns

If your neck muscles aren't sufficiently warmed up, they can pull. To perform neck turn, stand up straight with your hands on your hips and glance to the right and left for a beat. Rep the process numerous times. To increase the stretch, roll your neck clockwise and counterclockwise.

Shoulder rolls

Shoulder rolls stretch the tendons and muscles in the shoulder area, reducing the risk of neck and back injuries while dancing. To perform a shoulder roll, stand tall with your head forward, lift your shoulders toward the ceiling, and then drop them. To attain the full stretch, do at least 10 repetitions.

Circles around the ankles

Circulate your ankles through their complete range of motion while sitting with your legs extended in front of you, increasing the size of your circles each time. Rep in both directions 10 times.


Dancers, like any other professional sportsman, must begin their practice with a suitable warm-up regimen. Warm-up activities help to stimulate blood flow, raise body temperature, and prepare your muscles for the strenuous dance ahead.

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