does anyone know any really good dance stretches? or ab workouts? anything would be appreciated. thanks!

Hello Pacificdancer,
I have found that Pilates yoga is helpful for stretching. There are many CDs and books and you could likely find some classes I'm sure. Best wishes!

I have found that a Treadmill is one of the finest things for making a person use every part of both feet and proves that in normal walking at the extent of the stride the knee straightens. At a very slow speed it is possible to stray from the beaten path. Kick it up a few notches and you are forced to walk correctly. To dance we simply exaggerate going right to the tip of the toe behind us which on a Treadmill would be off the belt.

I agree about the yoga. I had a very sore back about four years ago, but four years of going to yoga class with my wife has eliminated that problem entirely. The only stretching I do before dancing would be to make sure my Achilles tendons are stretched a little. My wife is a fitness instructor and she recommends lying on your stomach and lifting a leg and the opposite arm and then switch sides. Lift your head slightly. After a few times on each, try lifting both legs and arms at same time and hold it. She claims it is a good leg and abdomen stretch. As for the abs, she likes a situp in which you are on your back and your legs pointing straight up in the air. Have your hands stretched out above your head, on the ground, then lift your arms and try to touch your toes (or ankles) of your legs that are straight up. Don't lunge your neck or back, try to keep everything in solid frame (like dancing).

A good gym woulkd have a fitness expert who would advise on some exercise and stretch techniques for you.
I would recommend two stretches.
The 'cobra' position is very good for improving flexibility.
To improve core muscle strength and endurance, i was once shown an excellent exercise. Lie on your back, hands down at side. Bring your feet towards you on the floor(so knees will go up off floor.
Now raise your body so it's in a straight line, supported on your shoulders and by your legs. Your knees will be bent by about 90 degrees. Your core abdominal muscles are being worked to hold this position. Hold it as long as you can to build endurance.

If you are into improving balance. I saw an article by a Ballet Dancer who uses a Wobble Board which is a circular board with a half a ball stuck underneath. The idea is to balance on it. I made one by sawing a tennis ball in half, filled it with silicone and fixed it to the board. It works fine, but how the ballet people manage to stand on it on one leg and put the other into positions beats me.I took it along with me and this lady competition dancer, not a young person, stood on it and not only that stood on it on one leg .
Giving it some thought. I believe one of those mini trampolines, i think they are called bouncinet's wouldn't do any harm.

Hi!

I usually jog in place for 10 minutes, then i do pilaties, pushups, situps, and strech my legs for the splits. Really helps!

for the cool-down, i sit and hold my splits for 3 minutes, and then i hold plank position for 1 minute.

yoga has been working wonders for me.