Standard Exercises

Disclaimer: These exercises are provided for information purposes only. Please consult with your physician before undertaking any program of exercise.

Standard Exercises - Individual

Forward/Backward Walk 

Exercise to improve the use of legs and feet. Maintain good posture as the foot slides.

See Forward Movement and Backward Movement in Standard Technique.

Stepping with CBM 

Use opposition (when RF is in front, Left shoulder should feel more forward, body is twisted). Bend knee and lower first before moving forward or backward.

Waltz Box: Using the Whole Foot

Waltz box is a simple, but very effective exercise. This can be done individually or with a partner.

Exercise #1: Simple box without turns and sways, focus on footwork.

Exercise #2: Turning box, adding rotation and sway. Practice range of motion, three planes of movement (frontal, rotary, sway).

Natural and Reverse Turns

Standard Exercises with Partner

Lead/Follow and Move with body contact without arms

Leader and follower get into hold. See Standard Technique. Do not put arms up for this exercise.  Contact is maintained from upper thighs to bottom of the rib cage. Maintain this frame.

Exercise is for leader to move around from foot to foot, both moving around the room and changing orientation of the body. Track the feet every time it steps. This helps the leader develop smoothness and consistency in his movements, and the follower to develop sensitivity to the lead.

Lady: be sensitive to Man's motions, could use very slight delay (after settling) to help detect Man's weight changes.

Stationary Rotations, Shaping and Extensions Exercise

Start with: stand with partner, both with two feet very wide apart, both feet flat down, be stable, getting down to both knees (2 bent knees). Keep weight in between feet (not all weight on one leg.) Standard closed hold or practice hold.  

Focus on breathing, keeping frame soft, but with tone, finishing head, taking chest more towards partner in order to extend head even more. (Do not bend backward from waist.)

Lateral rotation without shaping:

Add shaping: Depending on if Man is extending his left or right side for shaping, Lady will follow shape and turn her head accordingly. 

Positions and Shaping with Partner

The following exercise practices the possible leads that a Man can lead a Lady into.

Start with weight on RF for Man, LF for Lady. Steps below are for Man.


Diamond Exercise

Get into connection practice hold : hold hands down by sides, connect at hips.