Instagram story viewer> @alignedbyjenna> Tagged

Jenna Kulacz

@alignedbyjenna

1.5K

followers

2559

following

chs ‘28
capas
@alignedbyjenna

POSTS STORIES REELS TAGGED

Help us welcome Isabella Varacalli to the Aligned by Jenna Ambassador family! 💗✨

Joining us from Massachusetts, Isabella is representing a community that believes dancers are athletes — and training like one makes all the difference! 💪 Through intentional cross-training, dancers can build strength, improve endurance, reduce injury risk, and prepare their bodies to train and perform at their highest potential.

We’re so excited to have Isabella representing AxJ and inspiring dancers to become the strongest versions of themselves, both in and out of the studio! 🫶

Show Isabella some love in the comments! 💌

Train like an athlete. Ready to become your strongest self? Join us at alignedbyjenna.com!

#AlignedByJenna #AxJAmbassador #StrongerTogether #DancersAreAthletes

10

2

❤️‍🔥 WEEKLY CORE CHALLENGE! ❤️‍🔥
Okay, y’all. I made up this KILLER core and shoulder exercise that everyone loved in my @stepsonbroadway class today (although, let’s be honest, it’s a FULL-BODY BURNER 🔥), and every time I do it, I feel like such a bada**.

It’s HARD. It’s a KILLER. And it WORKS!

YA KNOW WHY? Because it challenges your core dynamically — meaning you’re not just strengthening your core while staying still. You’re training it to STABILIZE, CONTROL, and SUPPORT your body WHILE YOU MOVE! 💪
And for my dancers, THAT is the goal! We want strength that translates into movement, helping us maintain control, stability, and body awareness while we dance.
Huge shoutout to this group of WARRIORS who filmed this with me AFTER I made them do plenty of reps in class. 😉😂 You all are STRONG AS HELL!
🔥 here are the deeeeeets 🔥

1️⃣ Start in a HIGH PLANK (you know the drill here— shoulders stable and away from your ears, lower abs drawing up and in, and glutes engaged.)
2️⃣ Lower down into a FOREARM PLANK.
3️⃣ Walk your elbows in and find a DEEEEP core contraction. Lift your pelvis to create space to curl, actively engaging those deep lower abdominals as much as possible. 🔥
4️⃣ Walk your elbows back out to a forearm plank, then press back up to a high plank. 💪
5️⃣ ALTERNATE YOUR LEAD ARM: Start with the right, then the left, right, left. That’s FOUR ROUNDS TOTAL!
🎥 Film it, tag me, and show me what you’ve got!
Remember: CONTROL OVER SPEED. Stay intentional, keep your core engaged, and make every rep count.
I promise this one will make you feel strong and powerful.

SIDE NOTE: This is also a great series to get your shoulders stronger for inversions 😉🤸
BOOM. 💥🔥
#AlignedByJenna #WeeklyChallenge #DancerStrength #CoreStrength #TrainSmarterMoveStronger

3

34

✨ Let’s train smarter, together! ✨

Great dancers don’t just train harder. They learn how to train smarter. 💪 And a big part of that? Understanding WHICH muscles help you execute each movement—and HOW to use them effectively. 🔑

Whether you’re a dancer looking to elevate your training, a parent investing in your dancer’s growth, or a studio owner looking to enhance your students’ education, Aligned by Jenna is here to help!

Learn how your body works, build strength with intention, and learn to make your muscles work FOR you, not against you.

✨ Private & group training
✨ In-person & virtual sessions
✨ Aligned by Jenna classes at your studio
✨ Personalized strength, conditioning & body awareness education

Because understanding how and why your body moves is the foundation for stronger, smarter, more confident dancing. 🩰💪

💕 Let’s work together! Comment below or DM us to learn more about training with Jenna or bringing Aligned by Jenna to your studio!

#AlignedByJenna #DanceTraining #TrainSmarter #DanceEducation #strengthfordancers

72

11

Help us welcome Jax Catron to the Aligned by Jenna Ambassador family! 💜

Joining us from New Jersey, Jax is ready to take his training to the next level, build strength, and grow alongside a community of dancers who inspire and support one another!

We’re so excited to have Jax representing AxJ. Show him some love in the comments! 💪💜

Stronger, together. Learn more at alignedbyjenna.com!

#AlignedByJenna #AxJAmbassador #DanceCommunity #crosstrainingfordancers

200

29

Y’all I know, I know. Crunches BURN. But I hate to break it to you: crunches are not the only—or necessarily the most transferable—way to train your core, especially for dancers.

For dancers, deep-core and trunk-stability work can be incredibly valuable because we need our core to stabilize and coordinate the body while our limbs are moving.

Now, you may be asking: “What the heck is the deep core?”

Unlike the rectus abdominis—the more superficial abdominal muscle heavily involved in traditional crunches—the “deep core” isn’t one single muscle. It refers to a system that includes the transversus abdominis (TrA), multifidus, diaphragm, pelvic floor, and other trunk musculature that contribute to lumbopelvic control.

The important concept isn’t simply “activating your deep core.” It’s coordinating your trunk to create and regulate stability while you move.

Think about it this way: a well-trained trunk can help provide a controlled base for the hips and pelvis during développés, extensions, battements, jumps, landings, turns, and changes of direction.

And SUPER importantly: good deep-core work should not mean sucking your stomach in or bracing as hard as humanly possible. We want control without unnecessary tension.

I want to be clear: crunches are NOT bad. They can absolutely strengthen the abdominals through repeated trunk flexion.

But dancers need more than the ability to flex their spine. We also need the ability to resist unwanted movement, control the pelvis and spine, transfer force, and coordinate the trunk with moving limbs.

That’s why a well-rounded dancer conditioning program can include exercises that challenge:
• Trunk flexion
• Anti-extension
• Anti-rotation
• Anti-lateral flexion
• Dynamic lumbopelvic control
• Balance + proprioception

And THAT is what we’re working on in these exercises.

At Aligned by Jenna, we’re not just training your abs to look strong—we’re training your core to support how you actually move. 🤍

🚨 IMPORTANT THING TO NOTE 🚨
YOU MUST USE YOUR BREATH DURING CORE WORK.

(Continued in comments)

432

35

🚨 ONE MONTH FREE! 🚨

We are so excited to announce that Aligned by Jenna is offering ONE MONTH FREE when you sign up by August 9th!

Use code ⭐️ AXJSUMMERSHRED ⭐️ at checkout and get instant access to workouts designed to improve your strength, stability, stamina, and overall performance for the upcoming dance season.

Whether you’re preparing for convention season, auditions, or simply want to become a stronger, more resilient dancer, we’ve got you covered!

✨ Let’s get Aligned.
💪 Let’s get Strong.
🔥 Let’s GO!

*Visit alignedbyjenna.com/ondemand and apply discount code at checkout. Membership automatically renews after one month unless cancelled by user.

#dance #dancer #crosstrainingfordancers #summershred

3

7

‘Twas the morning before nationals starts, and NYCDA assistants @jenna_kulacz @sara.gutz @madi.mac13 hit an Aligned by Jenna workout to get activated and feeling GOOOOOD!! 🌵💫💖💪🏼

3

8

In 2026, the science is clear ➡️ A proper warm-up is one of the ⭐️ most important things ⭐️ a dancer can do to reduce injury risk and perform at their best.

Yet I still see dancers preparing for class, rehearsals, and performances in ways that aren’t optimally preparing their bodies for the demands of dance. The result? More aches, more pains, and more injuries.

In this video, I’ll break down some common “warm-ups” I frequently see and offer more effective alternatives that help prepare the body from the inside out! 💪🏼

A quick side note: I’m not saying stretching is bad. Stretching absolutely has its place. However, relying primarily on static stretching before activity may not be the best choice. Research shows that prolonged static stretching can temporarily decrease a muscle’s ability to produce force by signaling the body to relax. The result? Less power for jumps, turns, and those FIERCE battements.

The solution⁉️Dynamic stretching combined with strength, mobility, muscle activation, and full-body engagement. This approach elevates body temperature, improves mobility, activates key muscle groups, and enhances the mind-body connection needed to dance with confidence and control.

A truly effective warm-up prepares all three major systems involved in movement:

⭐️ The cardiorespiratory system
⭐️ The muscular system
⭐️ The nervous system

Taking just 10–15 minutes to warm up properly can help reduce injury risk, improve range of motion and muscular engagement, increase performance, and sharpen your mental focus before stepping into the studio.

And the best part? I recently spontaneously filmed a 10-minute warm-up before my own rehearsal day, and I’ll be sharing it with you soon. It had me feeling strong, activated, and ready to MOVEEEEE!

Find these tips helpful? Head over to alignedbyjenna.com and subscribe for more! #linkinbio

215

15

TOMORROW! Video Drop 9am EST 👀🔥
New on Aligned by Jenna for subscribers:

🖤 20 Min Full Body Yoga Flow — a strength-based flow focused on hip stability, active flexibility, balance, and full-body control.

🔥 7 Min Elevated Bridge Series — glutes + hammies on fireeeeeee designed to build strength for higher extensions and stronger movement.

Subscribe now at alignedbyjenna.com and come train with us 🌟. #linkinbio

3

2

Join us for a conversation of all things FUELING FOR THE DANCER! ✨

This live virtual workshop will cover dancer nutrition, fueling, recovery, underfueling, and long-term performance support — plus a live Q&A with Jenna Kulacz, founder of Aligned by Jenna, current professional dancer, and NASM-CPT, alongside Caroline Bernardon, Registered Dietitian Nutritionist, Strength & Conditioning Specialist, former dancer, and founder of @wellness.with.care 🤍

Teaching dancers healthy fueling habits at a young age can have a lasting impact not only on performance, but on their long-term relationship with food, training, and their bodies. Support your dancer by helping them build the foundation needed for the dance career of their dreams ✨

📍 Thursday May 21 at 5PM EST
💻 Live Workshop + Q&A
🎟 Cost: $20
🔗 #linkinbio

#AlignedByJenna #DanceNutrition #DancerWellness #nutritionfordancers dancer

44

3

MEET CAROLINE ✨

We’re so excited to officially welcome Caroline Bernardon as the Official Dietitian of Aligned by Jenna 🤍

Caroline is a Registered Dietitian Nutritionist, Strength & Conditioning Specialist, former dancer, and founder of @wellness.with.care. After experiencing underfueling and recurring injuries throughout her own dance training, she became passionate about helping dancers better support their energy, recovery, performance, and long-term health through nutrition.

She earned her BFA in Dance Performance & Choreography before completing her MS in Nutrition & Exercise Physiology at Columbia University — combining both movement and nutrition to support dancers as a whole, not just as a set of numbers.

Fun fact: Caroline and Jenna actually danced together at Elon 🤍

Inside AxJ, Caroline will be sharing educational resources and conversations around: ✨ fueling for performance ✨ recovery & longevity ✨ underfueling in dancers ✨ nutrition foundations ✨ healthier habits that support sustainable training

Connect with Caroline ✨ 🌐 wellnesswithcare.org 📲 @wellness.with.care  📧 caroline@wellnesswithcare.org

We cannot wait for you to learn from her and everything she’s bringing to the AxJ community ✨

Welcome to the family, Caroline!

#AlignedByJenna #DanceNutrition #DancerWellness #NutritionForDancers #DanceTraining

3

2

Sometimes, simplicity is key. This is one of my favorite flows to engage the core & upper body, stretch the hamstrings, and lubricate the spine! Plus, it feels so yummy 🩵

The best part? You don’t even need a lot of space. I’m (clearly) in my lil studio apartment and able to take care of my body. 🙏🏼

*Interested in more flows like this? Check out alignedbyjenna.com 💫 @alignedbyjenna

#Yogaflow #strengthandstretch #mobilityflow #crosstrainingfordancers

3

2