5 Easy Things to do Throughout the Day to Get in Derby Shape

Have you ever admired the muscles on one of Milwaukee’s Brewcity Bruisers? Do you want to get in derby shape but don’t have enough time? Don’t worry! Here are five easy exercises you can work into your daily routine to toughen up like your favorite roller derby girl.


New skaters will often wear their roller skates all over their house while they are doing their daily tasks. This is a great way to build up your balance and the muscles used for roller derby. So what happens if you can’t go to Milwaukee skating rinks every day, don’t have skates yet, or don’t want to wreck your floors?

Here are five things you can do off skates all day long wherever you are. They can be worked into your daily routine at home, at work, and even out in public.


Leg Lifts

What is that? Sit on a sturdy chair with feet firmly planted to form a 90 degree angle at the knees. Then lift/extend one leg untilDSCF2555 it’s parallel with the floor. Hold this for as long as you can (try for 2 minutes). Then switch/repeat.

Where you can do it: In the morning while you’re reading the paper, at work under your desk, when you’re watching TV, or anytime you are sitting.

What it works: Mostly the front part of your thigh (quadriceps) It’s great for holding your roller derby stance.

Want to make it derby tough? Drape a towel over your ankle/calf or put your skates on and see how long you can hold it!


Wall sits

How to do them: Lean your back flat against a wall and shuffle your feet away from Wallsitthe wall while sliding your back down until your legs are bent at a 90 degree angle like you are sitting in an imaginary chair.

Where you can do it: Against the wall/door while you are brushing your teeth in the morning or talking on the phone.

What it works: Your legs. This is the best thing that will happen to your derby stance.

Want to made it derby tough? Pick one leg up


Ballet 1st and 2nd position

What the heck is that? You don’t remember the ballet lessons your DSCF2557mom forced you to go to when you were five? No problem! Hold on to something sturdy when you’re first trying this. First position in ballet is when the feet point in opposite directions, with heels touching. Second position is when the feet point in opposite directions, with heels about a foot apart.

Where you can do it: Start by holding onto the edge of the counter then before you know it, you can hold these positions next to the counter while you’re doing the dishes or making dinner.

What it’s good for: Hip flexibility and mastering those Mohawk skater moves

Want to make it derby tough? Hold a sumo squat while you’re doing those dishes!


Balance on one foot

legbalanceHow to do it: I don’t think I need to explain this one! However, if you want to be more discrete, there are several ways you can do it. Wrap the top of one foot behind the back of your other ankle or put the toes of one foot on top of the other. I do this at work all the time and people rarely notice. If anyone ever does I just tell them I have a hard time standing still.

Where you can do it: When you’re in front of the mirror getting ready, when you’re standing at work, or anytime you’re standing around! Use extreme caution while multitasking for this one. I burned my forehead once trying to straighten my hair while balancing on one foot!

What is it good for? This is great for your balance.

Sound easy? Stand on one foot and bend your knee or try it standing on your bed.


Calf raises

How to do it? Stand with your feet hip-width apart and raise up onto your toes, repeat as many times as you can or simply get as high on your toes as you can and hold for as long as you can.

When? This is another one that can be done anytime you would normally be standing.

What it’s good for: This will strengthen your calves and your balance.

Want to make it harder? Do this with weights in your in hand.


As a bonus exercise to work into your daily routine. I also suggest that you get into the habit of taking the stairs whenever you can. If you work these five things into your daily routine, you will be well on your way to being the baddest girl on the block.


Like our moves? Please leave a comment. Tell us if you’ve found a creative way to incorporate these five things into your daily routine. Are there other “tricks” that you do in your daily routine to keep you derby tough?



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