When we think of a perfect body type it’s impossible to discount the lithe frame of a dancer. There’s nothing quite as fluid, flexible and graceful as a dancer’s body. But like all good things in life, this one too doesn’t come easy. Dancers have to put in a tremendous amount of hard work and dedication to maintain their frame; in fact, a dancer’s fitness routine is as rigorous as that of an athlete. And this is one aspect of Indian dancers where I have observed a serious need for improvement. We never quite end up looking as fabulous as international dancers in terms of our physique.
Did you know that Latin and Ballroom dancing have been accepted by the International Olympic Committee as a sport, popularly known as DanceSport? Its Indian counterpart would be the All-India Dancesport Federation (AIDSF) that caters to Indian dance athletes. As the technical director of the organisation, I have been interacting with countless Indian dancers on a daily basis and I feel that we should seriously get down to working on our bodies to better our act. Besides regular practice sessions, we need to hit the gym with a vengeance, practice yoga, pilates, maintain a proper diet and indulge in some swimming too, if possible.
While young aspirants are very gung ho about their dance rehearsals, when it comes to working out, laziness tends to get the better of them.
If they do end up getting a gym membership, it becomes a hangout spot for them, where they make friends over a health drink while workouts take a backseat.
So, after observing and overseeing the forced workout patterns of hundreds of dancers, I have listed out a set of 10 dos and don’ts that a dancer must keep in mind in order to sculpt the perfect body.

Don’t compare or compete:
There is no point wasting your time trying to be someone you’re not. What works for another dancer doesn’t have to work for you. Instead, respect your uniqueness and work towards the goals you have set for yourself.

Do have a spotter on standby:
Whether you like to workout all by yourself or prefer the company of another fellow dancer, make sure you are supervised by a spotter. A spotter offers constructive guidance and much needed words of encouragement; the same way your dance guru does when you practice for hours.

Don’t compromise on posture when you chat:
If you are in a habit of talking while exercising, beware! Always remember that the right form and technique is vital to protect the joints and safeguard the body from exercise trauma. So if you are too busy chatting, you tend to get distracted and this leads to wrong techniques or jerky movements, which can cause serious injury. Concentration is as imperative to workouts as much as dancing.

Do breathe right:
Breathing is a crucial component of fitness training and is especially important for weight training, yoga, pilates, swimming, etc. The correct breathing technique while weight training is to exhale when you exert and inhale when you release muscle tension.

Don’t forget to stretch:
The best time to stretch is immediately after the exercise session while the body is still warm. Stretching increases flexibility and relaxes the muscles.

Do drink lots of water:
When you exercise, you lose body fluids and to replenish those fluids, you need water. Drink plenty of water before, during and after your exercise routine, to avoid getting dehydrated.

Do progress gradually:
The intensity of your workout routine must build up over a period of time, so do not rush it. It is best to progress step by step and gradually prepare your body for more strenuous exercises. This is the thumb rule: Increase the intensity or weight, by five to 10 per cent at a time, just as you did to improve your dancing over the years.

Do eat well:
Healthy eating and exercising go hand and hand. Only if you eat healthy will you have the necessary energy to exercise.

Do not follow reel models in real life:
The truth is real people, leading real lives, cannot look the same as those who are a part of the reel existence. There is nothing wrong in aspiring to look like a size-zero Kareena Kapoor or a chiselled Hrithik Roshan, but one shouldn’t overdo the hero worship. Moreover, we can’t forget that camera, lighting and make up have a key role to play in how the stars end up looking.

Do have fun:
You need to enjoy every bit of your fitness routine, because it’s only taking you one step closer to your dance goals. Break the monotony with different kinds of exercises and work towards building a routine that’s not just work but also serves as a great stressbuster.