We recommend pre-registering online. However, if you are unable to do so, then please arrive 15 minutes early to orient yourself with the studio, fill out new client paperwork, and speak with the instructor about previous injuries and/or restraints.
Wear clothing that is comfortable and easy to move in, like yoga pants and tops. It is imperative for teachers to see body alignment to properly adjust positions for the most effective and safe workout. You will be barefoot in the classroom. If you prefer socks, they must be gripper socks.
Lockers are available so please bring a lock to safely store your personal belongings. Dancers Shape is not responsible for lost or stolen items.
No open containers are allowed in the studio - water bottles only. If you forget your water bottle, you may purchase one at the front desk. If you eat before class, make sure it is something light so that you may get the most out of your workout without experiencing any discomfort.
A low impact warm-up begins the hour. Then light weights, the ballet barre, and other small accessories are incorporated into choreography to work the core, joint stabilizers, and every major muscle group to the point of fatigue. This is the most efficient way to break through training thresholds and develop strength and muscle definition. A thorough stretch sequence follows the workout to prevent injuries, improve blood flow, increase flexibility, and decrease soreness and stress. Classes are leveled so please read the descriptions to choose an appropriate level for you, or contact us if you need additional guidance.
The key premise behind Dancers Shape is to provide an accessible, fun form of exercise to everyone. Each class has been specifically designed to adapt movements for every level. Individual attention is given to assure proper alignment for a thorough workout. Classes are also leveled for an easy progression to the next level.
Dancers Shape creates a toned physique. If you attend Dancers Shape 3-5 times per week and engage in a sensible diet, you will see increased muscle tone and decreased body fat. Muscles are denser than fat and take up less room in the body, resulting in the "shrink wrap effect." Muscles also burn more calories, even at rest. The more muscle you have the more calories you burn - an imperative to weight loss!
We recommend taking a variety of Dancers Shape classes 3-5 times per week for optimum results. Research suggests that exercising 3-5 times per week not only has a positive impact on how you look and feel, but it also increases healthy life expectancy. Anticipated results from regular exercise include: increased muscle tone, improved posture, lower blood pressure, healthy cholesterol levels, decreased stress levels, improved psychological well-being, healthy blood triglyceride and insulin levels, and a healthy body mass index.
Every client is different, but those who attend class 3-5 times per week usually see results in as little as two weeks. The first changes most clients feel is an increase in strength. Visual definition is typically seen anywhere from 4-12 weeks. Results will vary from client to client due to diet habits, effort exerted in class, and frequency of attendance.
Our open-level Shape class is aerobic but not in the traditional high impact format of jumping and running. Moves are low impact but performed briskly to elevate the heart rate and improve overall fitness. The Dancers Shape studio does provide additional classes that incorporate comprehensive cardio workouts. Please see the CLASSES page for detailed information or CONTACT US if you need guidance choosing an appropriate class.
The Dancers Shape technique is unique to the fitness industry and not like other barre approaches. The technique was created by a professional dancer and Pilates practitioner of over 20 years, resulting in a more functional cross-training and rehabilitative approach to the original fitness method. This contemporary technique takes medically supported Pilates concepts and implements them into an upright position for weight bearing benefits. It also mixes full range movement (focusing on the eccentric muscle action) with small isometric joint stabilizing postures. This combination creates a more multi-functional approach to fitness with an emphasis on injury prevention and rehabilitation of old injuries.
The Dancers Shape technique does not use an over-tucked pelvic position or under the barre exercises (frequently found in other barre techniques) as these these positions cause unnecessary tension in the hips and strain on the lower back. In exchange, we have implemented an "upright imprinted" position that is safe and supportive for the spine, releasing tension in the hips and allowing the core to engage the deepest muscles for support and ease of movement.
The classes utilize and manipulate the students own body weight which is the safest type of weight for training. By implementing tweaked ballet positions into the Pilates approach, we are able to sculpt muscles from angles typically ignored by traditional workouts, creating exceptional joint stability and tapered muscle tone. The design of the Dancers Shape technique focuses on building a balanced body of length and strength for efficient pain-free movement.
Injuries and special populations are one of Dancers Shape's specialties. We have extensive practice working with clients who are pre and post-surgical creating positive results using our techniques. We recommend starting with a private session to assess mobility and modification needs. We also suggest chatting with an instructor to see if the Restorative or Graceful classes are a good fit. These basic and beginner classes are designed to gradually build strength and flexibility back in affected areas through modified strength exercises and orthopedic stretches. Please notify instructors before class of any injuries so that they may offer additional modifications if needed. If you have serious orthopedic and/or health issues, such as cardiovascular disease, please consult a physician for clearance before attending class and start with a private session.
Dancers Shape's certified pre and post-natal instructors have extensive experience with expecting mothers. We strongly recommend booking a 30 minute pre-natal private appointment before joining group classes. This session will review the do's and don'ts of exercising while pregnant and will walk you through all the modifications necessary during the core sequences of class. Our techniques are some of the best things pregnant women can do to help maintain their fitness level while pregnant, prepare their bodies for delivery, and quickly bounce back once the baby arrives. Expecting moms may attend all Dancers Shape classes except: Core, Athletic Conditioning, Chair Plus and Circuit Burn. Our recommendations are Graceful and Shape.
We have Pilates reformer and chair equipment at the studio. We offer group equipment classes as well as private sessions on both apparatuses. Please see our CLASSES page to view all of the variety available.
There is probably no piece of Pilates equipment more famous than the Pilates reformer...and for good reason. The reformer makes a dramatic impression when you first see one and an even more dramatic change in the body when you use it. This piece of equipment allows the body to work in multi-functional planes with spring resistance to strengthen the core and joints. Results are improved balance, posture, flexibility and coordination. We have clients that range from post-surgical to the professional athlete that have benefited from the countless exercises and modifications available on this equipment.
The Pilates Chair is a simple piece of equipment that combines elements of the popular mind-body Pilates exercises with overall strength conditioning. We offer a beginner/intermediate Chair class for people who have not used this equipment before, as well as an advanced Chair Plus option for the fitness enthusiast who needs a deeper challenge. Read more about our CLASS offerings.
We offer privates in Pilates reformer, chair, mat, barre, cardio, and yoga. You may customize your workout with any of the options available at the studio. Please see our CLASSES page for a complete list of options available.
Dancers Shape is located on the West side of the street at 5350 Burnet Rd. (in the Amli building), between North Loop and Lawnmont. Easy landmarks - Monkey's Nest is across the street.