How to Get Legs Like a Dancer

Graceful, long, and lean - a dancer's legs are as great an asset as perfect posture and technique. For those longing to achieve the same look, here's the steps it takes to get you there.

Difficulty: Challenging

Instructions

Things You'll Need:

• A good pair of tennis shoes - there's sprinting required!

1. I know what you're thinking: to get dancer's legs, you have to dance. But let's face it: professional dancers hone their legs with hours and hours of practice each day. Unless you have four hours to dance each day, these steps should get you there more quickly. First, you have to start with the basics of any body re-shaping: diet and exercise.

2. Evaluate your diet plan. Are you eating lots of lean proteins, whole grains, and veggies? Are you cutting out carbohydrates and sugars whenever possible? These are your first steps to dancer's legs, and what will help sustain you as you work to achieve them.

3. Once your diet is in check, it's time to turn your attention to exercise. Dancer's legs are especially lean because dancers utilize all leg muscles in lifting, kicking, pointing, and jumping. Just as they do a variety of exercises, so should you! First, begin with cardiovascular exercise. Whether it's the elliptical machine, bicycle, or dancing itself, you definitely want to do cardio to burn calories. But you also want to add in a twice-weekly sprint routine to the mix.

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   Short, high-intensity sprints offer many benefits, but one of them is lean legs. You should always leave 48 to 72 hours of time between your sprint workouts, so don't try to do more than three per week. Warm up for at least five minutes first, then try 10 100-meter sprints, resting 30 seconds in between. Between repetitions, continue to walk to slow down your heart rate and ensure intensity for the next burst.

5. Now that you've got cardio covered, don't neglect weight lifting or resistance training! Contrary to popular belief, when performed the correct way, this won't leave your legs too bulky. Calf raises, walking lunges, and plie squats should become your best friend. Don't be afraid of using weights with these - they will only get you better results.

6. The last long-time secret of dancers? Pilates and yoga. Both strengthen and tone the legs through a series of slow, controlled stretches. Try incorporating a 30-minute session of one or the other three times a week for leg-leaning results.

Tips & Warnings

• A multidisciplinary approach is best when it comes to training your legs. Utilizing all three exercise methods (cardio/sprints, weights/resistance, and yoga/pilates) are best.
• Despite what some infomercials may tell you, it's virtually impossible to reshape your body, especially your legs. However, you can use these exercises to help them achieve the best possible outcome.

Resources

• Keys to Sprinting Safely
• eHow Health & Fitness Guide