How to be a Better Irish Dancer! On this page you will find a helpful guide to exercises to help you to be the Irish dancer that you know you can be! |
|
All
of this information was freely provided by our friend She has very kindly
passed this info on to us, as provided to her own
dancers. |
"Please
let everyone know that they are welcome to download and use the information with our blessing. If they would like to print it for widespread use or post it on a website, etc. all they need to do is write us at info@heritageirish.com and ask for permission (which we grant freely)." |
| Abdominal Exercises |
| Note: Sports
physicians recommend that you do not do full sit-ups, but
rather crunches, where you lift only your head and
shoulders off the ground during the exercise. The
following abdominal exercises are all crunches or similar
techniques which help protect your back from injury. If
you have back problems, be sure to further help protect
your back by being especially careful to lie in the
correct position while doing the exercises. Also, breathing correctly is very important during abdominal exercises. When you sit up (tightening your muscles), you exhale; when you lie back down (relaxing your muscles), you inhale. Actually, this is true during any exercise (like weightlifting): you exhale while exerting your muscles and inhale while relaxing them. This simultaneously moves lactic acid, which is produced by your muscles during exercise, away from the working areas, helping reduce soreness later, and brings oxygen-rich blood to your tired muscles, helping fuel them. Concentrating on correct breathing will maximize the effects of your exercises, helping you see results sooner. Lying-Down Position Keeping the correct position of your back and neck is essential in abdominal exercises, so remember the to use the lying-down position which you used already (see here) when doing these exercises. Although you always want to push the
limits of your ability, you don’t want to do so by
hurting yourself. When your abdominal muscles begin
burning, stop momentarily and lift your hips off the
ground; that helps relieve the pressure. When you are
able, continue. You may not be able to do all of these
abdominal exercises the first few times you try.
That’s normal. Slides . . Regular Crunches . . Leg-Up Crunches Leg Raises . . Ovals . . Abdominal Extensions |
| Slides *Lie on your back with your arms at your sides,
checking that your back is flat, your stomach flat and
firm, your buttocks tight, and your chin tucked into your
chest. |
| Regular Crunches *Lie
on your back with your arms at your sides, checking that
your back is flat, your stomach flat and firm, your
buttocks tight, and your chin tucked into your chest. |
| Leg-Up Crunches *Lie
on your back with your arms at your sides, checking that
your back is flat, your stomach flat and firm, your
buttocks tight, and your chin tucked into your chest. Put
your hands behind your head with your elbows wide to
support your neck. |
| Leg
Raises *Lie on your back with
your arms at your sides, checking that your back is flat,
your stomach flat and firm, your buttocks tight, and your
chin tucked into your chest. Put your hands behind your
head with your elbows wide to support your neck. |
| Ovals *Lie on your back with your arms at your sides,
checking that your back is flat, your stomach flat and
firm, your buttocks tight, and your chin tucked into your
chest. Bend your knees and place your feet flat on the
floor with your knees about shoulder width apart. Put
your hands behind your head with your elbows wide to
support your neck. |
| Abdominal Extensions *Lie
on your back with your arms at your sides, checking that
your back is flat, your stomach flat and firm, your
buttocks tight, and your chin tucked into your chest.
Bend your knees and place your feet flat on the floor,
hip width apart. Put your hands behind your head with
your elbows wide to support your neck. |
| Note: Sports
physicians recommend that you do not do full sit-ups, but
rather crunches, where you lift only your head and
shoulders off the ground during the exercise. The
following abdominal exercises are all crunches or similar
techniques which help protect your back from injury. If
you have back problems, be sure to further help protect
your back by being especially careful to lie in the
correct position while doing the exercises. Also, breathing correctly is very important during abdominal exercises. When you sit up (tightening your muscles), you exhale; when you lie back down (relaxing your muscles), you inhale. Actually, this is true during any exercise (like weightlifting): you exhale while exerting your muscles and inhale while relaxing them. This simultaneously moves lactic acid, which is produced by your muscles during exercise, away from the working areas, helping reduce soreness later, and brings oxygen-rich blood to your tired muscles, helping fuel them. Concentrating on correct breathing will maximize the effects of your exercises, helping you see results sooner. Lying-Down Position Keeping the correct position of your back and neck is essential in abdominal exercises, so remember the to use the lying-down position which you used already (see here) when doing these exercises. Although you always want to push the
limits of your ability, you don’t want to do so by
hurting yourself. When your abdominal muscles begin
burning, stop momentarily and lift your hips off the
ground; that helps relieve the pressure. When you are
able, continue. You may not be able to do all of these
abdominal exercises the first few times you try.
That’s normal. Foot Flexors . . Straddle Flexors . . Scissors |
| Foot
Flexors *Lie on your back
with your arms at your sides, checking that your back is
flat, your stomach flat and firm, your buttocks tight,
and your chin tucked into your chest. |
| Straddle Flexors *Start
from the flexed Foot Flexor position, with your feet in
the air, heels together and toes turned out. Check that
your back, stomach, buttocks, and neck are all in correct
position. You can put your hands under your hips for
support if you need to. |
| Scissors *Start from the flexed Foot Flexor position,
with your feet in the air, heels together and toes turned
out. Check that your back, stomach, buttocks, and neck
are all in correct position. You can put your hands under
your hips for support if you need to. |
|
Push-ups . . Sumos . . Hula Arms . . Arm Stretches |
| Push-Ups *Start on your stomach with your hands under
your shoulders and your feet turned under you so your
toes are flat. Be sure your back, stomach, and buttock
muscles stay tight. |
| Sumos *Get into a push-up position but then break it
by elevating your hips into the air, so that you are
making a letter A (without the crossbar, of course). Keep
your head between your shoulders and keep your shoulders
from hunching around your neck. You are trying to make a
straight line from your hands to your hips and then from
your hips to your feet. Press your heels towards the
ground. |
| Hula
Arms *Sit cross-legged on the
floor with your back straight and your hands at your
side. You can also stand up with your feet shoulder width
apart and your knees slightly bent. |
| Arm Stretches *Sit
cross-legged with your back straight and your arms
hanging at your sides. |
| Point and Flex *Sit
with your legs stretched out in front of you. Slide up
your imaginary pole. Let your arms hang at your sides,
but do not put your weight on them. |
| Ankle Stretches *Sit
with your legs stretched out in front of you. Slide up
your imaginary pole. Let your arms hang at your sides. |