Get fit like a Mavs dancer: Inside their workout routine

Although the calendar is on the cusp of wintery, frosty months, temperatures are rising in the American Airlines Center. With NBA season comes the Dallas Mavericks dance team. And it’s no secret the Mavs dancers have stellar physiques. In order to keep in tip top shape, donning the tiny uniforms, the Mavs dancers have discovered some of the best training techniques in the fitness arena. We got an exclusive look into the Mavs dancers’ exercise training rituals.

When the Mavs dancers are performing center court, it’s not just about the hair flip. It involves every muscle in the body, especially the core. But when the dancers aren’t shaking it with their latest dance number, they focus on tightening up the core with planks. Challenge them with any variation of planks and they have it mastered.

One of their favorite variations is a plank with hip dips side to side. This move is easily replicated at home. No gym membership or equipment required. The dancers recommend doing three sets of 10 hip dips on each side.

To complement a set of cut, slender abs is a nice caboose. Another one of the Mavs dancers’ favorite workouts doesn’t involve spending one penny. One-leg glute lifts are a sure-fire way to get the booty burning, while getting it high and tight. With the planted leg slightly bent, the opposite leg lifts straight back, leading with the heel. To complete the move, one can hold onto a wall or concentrate on engaging the core for increased stability and balance. As pop culture has placed a concentration on the derrière, this is often a zone women wish to enhance with some hard work and sweat. The squad recommends eight to 10 lifts on each side, three times through.

And in the same region, the legs mustn’t go without some exercise attention. All one needs for this move is a stepping stool or even a staircase. One of the dancers’ favorite variations of the good ol’ fashion lunge is adding an elevated knee. With one foot on the step, lunge straight back and then lift the free leg up towards the chest with the knee bent. Not only is this giving the quadriceps and hamstrings an ample workout, the core is engaging for balance, getting an extra workout too. Three is the magic number again. The women find that three sets of 10 on each side does the trick.

And moving up the body, those arms require sculpting attention too. One of the team’s favorite moves involves an exercise band that can be purchased at any athletic equipment store. But the band isn’t a necessity for this move. It can always be executed with dumbbells or even soup cans that are already nestled in the pantry.

Upright rows are the dancers’ go-to moves for shoulders and arms. Depending on the weight or resistance of the band, eight to 10 reps are recommended, three times through.

So with these tips from the Mavs dancers themselves, sculpted limbs can be stashed under bulky holiday sweaters this winter. Just because the layers pile up, doesn’t mean the gym routine goes flat.