By The Underground team
Dance requires a pretty incredible combination of strength, control, balance, mobility, coordination, and body awareness.
And while dancers spend plenty of time practicing choreography and technique, there's another kind of training that can complement all of it:
Mat Pilates.
At The Underground Phoenix, we've introduced Pilates specifically for young dancers because it gives them an opportunity to slow movements down, focus on how their bodies are working, and build strength and control away from choreography.
So what makes Pilates such a great complement to dance?
1. Pilates Builds Core Strength
A strong core is about a lot more than abs.
Your core helps stabilize your trunk and pelvis—and that stability plays a role in nearly everything a dancer does, from holding alignment to controlling turns and transitions.
Pilates puts a major emphasis on controlled movement originating from a stable center.
For young dancers, learning that connection early can be incredibly valuable.
2. It Builds Strength Without Chasing Heavy Weight
Young dancers need strength—but the goal doesn't have to be lifting the heaviest weight possible.
Mat Pilates uses body weight, controlled resistance and precise movements to challenge muscles differently than dance class.
That makes it a natural form of cross-training for dancers who want to become stronger while continuing to work on control and technique. Mat Pilates is also one of our core class formats at The Underground, with classes focused on strength, control, stability and intentional movement.
3. Pilates Develops Body Awareness
One of the biggest benefits may be something you can't see.
Body awareness.
Where are your ribs? What's your pelvis doing? Are you actually engaging the muscle you think you're engaging?
Pilates asks you to pay attention to the details.
That mind-body connection can help dancers better understand their own movement patterns and carry that awareness back into dance class.
4. It Supports Balance and Stability
Beautiful movement requires a stable foundation.
Pilates frequently challenges the smaller stabilizing muscles around the hips, trunk, shoulders and other joints while requiring controlled movement.
For dancers, that combination of mobility + stability + control is incredibly useful.
It's not simply about being flexible.
It's about being able to control the range of motion you already have.
5. It Gives Dancers a Different Kind of Training
More dance isn't always the answer to becoming a stronger dancer.
Cross-training gives the body a different stimulus.
A Pilates class takes dancers out of choreography and allows them to focus specifically on strength, stability, alignment, breathing and movement quality.
Then they get to bring those skills back to the dance floor.
6. It Can Help Build Healthy Movement Habits Early
We love this one.
Young dancers are still learning how their bodies move—and Pilates creates an environment where they can practice moving with intention rather than simply trying to make a shape happen.
The goal isn't perfection.
It's helping young athletes develop strength, control, confidence, and body awareness that can grow with them.
Is Pilates Safe for Young Dancers?
Age-appropriate Pilates can be a great cross-training option for young dancers when exercises are properly coached and selected for their developmental level.
At The Underground, our young dancer classes aren't adult Pilates classes with younger bodies dropped into them.
The movements and coaching are designed with our dancers in mind.
Because ultimately, we're not trying to push them into deeper stretches or harder movements.
We're helping them learn how to use the bodies they already have.
Looking for Pilates for Young Dancers in Phoenix?
At The Underground Phoenix, we periodically host Mat Pilates classes and specialty fitness events for young dancers designed to complement their dance training with strength, stability, alignment, flexibility and body awareness.
They'll move. They'll work. They'll probably shake a little.
And they'll leave with skills they can take right back into the dance studio.
Because sometimes becoming a better dancer starts by stepping away from the choreography.
Want to join the next one? Follow us on Instagram @theundergroundphx, where we regularly announce upcoming classes, special events, and registration opportunities for young dancers!
— The Underground team